STRENGTH
In 15 minutes work up to 3 rep max front squat
then:
Heavy thrusters
3-3-2-2-1-1
CONDITIONING
"Breathless"
5 rounds or 15 minutes, which ever comes first.
5 Press, 135lbs
30 Double unders
10 Pull ups
30 Double unders
*Competitor: As prescribed
*Established: 95 lb press
*Recruit: 65 lb press/4x single unders
Post weights to comments. Post thruster loads comments. Post time of completion to comments.