MOBILITY & WARM UP

AMRAP 8:
5 Ring Rows
5 Single Arm DB Strict Press / Side
30 mt Bear Crawl
10 Shoulder Taps (Push-up Position)

MOBILITY & SKILLS WORK
Thrusters

2 Set x 7 Reps, empty barbell

5 Sets
3 Thrusters (add 5-20# to each side)
3 Thrusters (add 5-10# to each side)
2 Thrusters (add 5-10# to each side)
2 Thrusters (add 5-10# to each side)

1 Thruster (next weight should be your starting weight in the work-
out)

CONDITIONING
“THRUSTERS”

12 Sets For Load:
1 Thrusters every 2 minutes