We are an AWESOME group of athletes!!
STRENGTH
Front Squats
5 @ 65%
3 @ 75%
1 @ 85%
1 @ 90%
4 @ 80%
Rest 2 min btwn sets
OLY
Clean & Jerk
In 10 min build to a heavy but NOT a 1-RM
WOD
7 min AMRAP
3 Thrusters (115/80)(95/65)(75/45-35)
3 Burpees Over Barbell
6 Thrusters (115/80)(95/65)(75/45-35)
6 Burpees Over Barbell
9 Thrusters (115/80)(95/65)(75/45-35)
9 Burpees Over Barbell
12 Thrusters (115/80)(95/65)(75/45-35)
12 Burpees Over Barbell
15 Thrusters (115/80)(95/65)(75/45-35)
15 Burpees Over Barbell
If you get here keep going to the round of 18, 21, 24, etc….
