WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)

2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

BUILD-UP IN 6:00
3 Heavy Push Press of the day

Then:

1 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10

CONDITIONING

“THE ROAD TO THE OPENS“

For Time:
50-30-20
Thrusters #30/20
Pull-ups

INT:

For Time:
50-30-20
Thrusters #20/15
Pull-ups

BEG:

For Time:
30-20-10
DB Thrusters #2X10/7
Jumping Pull-ups