DATE – Saturday


Warm-up: Dynamic lengths


Mobility: Banded hip + shoulder mobility


5 min review of all 5 barbell movements

5 min to warm-up prep, and work up to a good working weight.



For time:
20 x Thrusters
20 x Sumo deadlift high pulls
20 x Push jerks
20 x Overhead squats
20 x Front squats


Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.