Strength
Barbell Thruster (from ground)
Performance:
- 4 x 7, building
Fitness:
- 4 x 6-8
Conditioning
5 Sets:
Complete as many rounds as possible in 2:00 of:
- 3 Rope Climbs
- 7 Thrusters @ 40-50% of 1 rep max thruster
2:00 Active Rest
Fitness:
- 1 Rope Climb Drill + 12 Ring Rows
- 7 Dumbbell Thrusters
Optional Independent Work
3 Sets:
- 6 Overhead Squats
- 5 Bar Muscle Ups
- 12 Dumbbell Strict Press