For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
7 Rounds: (CAP 15min)
— 8 Burpee Box Jump Overs
— 8 Lunges 4/4
— 8 KB Swings
Strength:
Thrusters:
OHS Squats: EMOM 7min
— 1 Front Squats @ 75%Then;
Front Squats: EMOM 5min
— 2 Front Squats @ 65%
Next;
Thrusters: EMOM 3min
— 5 Thrusters @ 50%
Endurance:
AMRAP 11min
— 10 Thusters 135/95
— 6 Burpees Over the Bar
Complementary work:
5 x 40 (20/20) Suitcase Lunges