WARM UP

Set 1: AMRAP 5
:20 Med Ball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Med Ball Counterbalance Squats
:20 Kip Swings
:20 Med Ball Strict Press

SKILLS & SPECIFIC WARM UP
Kipping – Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

THRUSTER BUILD-UP IN 8:00
Heavy single of the day

Then:

2 Set:
:20 Thrusters
Rest :10
:20 Chest to Bar Pull-ups or scaling
Rest :10

CONDITIONING

“ALMOST A BENCHMARK“

4 x 3 min AMRAP
12 Thrusters #43/30
6 Chest to Bar Pull-ups

rest 1’30”

ACCESSORY WORKOUT

3 Sets x 10 Strict Chin-ups