Warm up: 4 rounds
2 min chill row
1 min fast row
Mobilize
A) 5 sets of 3 hang full cleans+1 jerk
B) class
Skill: Back Squat
10-10-10
Workout
0-4:00
25 thrusters 95/65
Max Chest to bar pull-ups
Rest 4:00-6:00
6:00-10:00
25 chest to bar pull-ups
Max thrusters
Rest 10:00-12:00
12:00-16:00
10 thrusters 95/65
10 chest to bar
Score is total reps
C) *run 15 minutes (include 3 x :10 sprints and 5 x :20 sprints)
*can be subbed for a bike or row if need be
D) weakness work 15 minutes or less