WARM-UP
AMRAP x 3 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Cossack Squats
Into…
AMRAP x 4 MINUTES
10 Elbow Punches w/ Empty Barbell
10 BB Strict Press
5 Front Squats
10 Alt Step-Ups
STRENGTH
2-2-2-2-2
Front Squat*
*Start Moderate-Heavy and Build to Heavy 2-Rep
(Score is Weight)
WORKOUT
FOR TIME
6-9-15-21
Thrusters (95/65)|(65/45)
15-12-9-6
Box Jumps (30/24)
(Score is Time)
COOL DOWN
FOR RECOVERY
3:00 Walk w/ Nasal Breathing Only
(No Measure)
Goal – All your Front Squats should look the same – from your Moderate-Heavy set of 2 to your Heavy set! Can you hold onto the Thrusters unbroken the whole way through?!