Strength - partner

15 Minutes to find a heavy 10 rep Thruster for the day

Conditioning - partner

15 Min AMRAP

5 Strict Press @ 45/35 (L3: 65/45)

10 Thrusters

15 Situps

**partner 1 completes full round while partner 2 rests and then switch. 

**heavy preference for unbroken press/thruster

Capacity Work

10 Min AMRAP with a partner

5 DB Strict Press

10 DB Thruster

15 Sit-ups  

**choose a dumbbell set that will allow you to go through the press and thruster unbroken.  


Homework - Choose One


Front Squats, 5x5, 2 second controlled descent, 2 min rest between sets

*build in weight each set to something moderately challenging

3 Sets

5/5 Cossacks Squats with db or kb

*rest as needed between sets

Strength/Conditioning (@ 70-80% effort)

10 Min AMRAP

15 GHD situps

10 Deadlifts @ 135/95

5 Snatches

—then immediately following AMRAP—

6 Minutes to work up to a heavy 1 rep Snatch for the day




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