Monday, 2 January, 2017
WARM UP – MOBILITY
Big dynamic warm-up and stretch
Review Thrusters / Cluster
THRUSTER X 3
In 15-17 min build to a heavy triple Thruster.
Bar must come from the ground, you may squat clean thruster the first rep.
Work in groups of 2-3 on a barbell
In team of 2, complete AMRAP in 5 minutes of:
3 x Power Cleans (135/95lbs)
6 x Push-ups
9 x Squats
– Rest 1 min, and repeat for a total of 5 rounds.
– Partners must alternate complete rounds only within the 5 min AMRAP.
– Count the total number of rounds + reps completed by your team.
– Pick up where you left off after the rest period to complete each round. (If partner B has completed 3 push-ups when rest is called, at the beginning of the next round partner B will complete 3 more push-ups and 9 air squats to complete the round before their partner takes over.)
(Advanced athletes/pairs – Scale up the bar weight to a heavy triple power clean (185/125) and use hand release push-ups.)