6-28-17


Front squat 0:00-5:00

From 0:00 – 5:00

Establish a 1-Rep Heavy Front Squat
From the rack
Push Press 5:00-10:00

From 5:00 – 10:00

Establish a 1-Rep Heavy Push Press
From the rack
Thruster From 10:00 – 15:00

Establish a 1-Rep Heavy Thruster
From the rack
“Up front”

Alternating EMOM x 10:00 (5 Rounds):

Even Minutes – 5 Thrusters
Odd Minutes – 200 Meter Run

Start with between 50-60% of your heavy thruster for the day on the barbell, and aim to climb in weight each round. Take these thrusters from the ground, in either a squat clean directly into your first thruster or through a power clean to get the bar to the shoulders.
**Your score will be your heaviest load

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