200m Run
30 Air Squats
200m Run
15 Hang Clean and Press
GET STRONG (12 Min)
Power Clean and Jerk
12:00 to establish a 2RM Drop and Reset
GET FIT (18 Min)
30/25 Calorie Row
90 Double-Unders
30 Thrusters 115/75
Rest 1:00
25/20 Calorie Row
75 Double-Unders
20 Thrusters 135/95
Rest 1:00
20/15 Calorie Row
60 Double-Unders
10 Thrusters 155/105
18 Min Cap
ATHLETES NOTE:
The pace for the Row and the DU should be relatively aggressive. However, don't sprint through the first two movements so fast that you have to stare at the barbell or lose control on the Thrusters.