3 sets as warm-up:
4 Russian kettlebell swings
4 goblet squats
4 alternating reverse goblet lunges
8 hollow rocks (1 = forward & back)
Every :90 for 12:00 (8 sets):
1 squat clean + 1 front squat
OR
1 power clean + 2 front squats
+
For time w/7:00 cap:
3 rounds of (7 thrusters @ 95/65 + 7 pull-ups)
3 rounds of (5 thrusters + 5 pull-ups)
3 rounds of (3 thrusters + 3 pull-ups)
*thrusters should be able to be completed unbroken for all sets, adjust load as needed
**if front rack is the main limiter in thruster efficiency opt for DBs today
+
5:00-10:00 coach-led mobility
Post results to comments.