All Levels:

 

A. Front squat:

2-2-2-2-2

*** Perform the first rep with 3 sec. pause in the bottom.***

 

B. With a continuously running clock perform 5 Thrusters every minute.

Min. 0-5 use 75 /55 lbs

Min. 5-10 use 95/65 lbs

Min. 10-15 use 115/85 lbs

Min. 15 onwards add 20/10 lbs every minute until you can't complete the reps.

 

Advanced Class:

 

A. Front squat:

2-2-2-2-2

*** Perform the first rep with 3 sec. pause in the bottom.***

 

B. With a continuously running clock perform 5 Thrusters every minute.

Min. 0-5 use 75 /55 lbs

Min. 5-10 use 95/65 lbs

Min. 10-15 use 115/85 lbs

Min. 15 onwards add 20/10 lbs every minute until you can't complete the reps.

 

C. 2 Rounds of:

1 min. max Strict HSPU

    Rest 1 min.

1 min. max Push-ups