2 Rounds
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)
GET FIT
In 30:00 Complete 5 Rounds of:
200m Run
15 Thrusters 75/55#
10 Chest to Bar
In remaining time Find a 5RM Front Squat (from the floor)
COMPETITORS EXTRA
EMOM 24 of:
15 GHD Sit Ups
20 Pistols
50' HS Walk*
1:00 Rest
Rotate OTM (6 Rounds)
*Advanced athletes should use a ramp or plates in the HS Walk course
COACHES NOTE:
A solid goal for all would be having them pick weights that can stay UB on Thrusters with for all 5 rounds!
ATHLETES NOTE:
Pace the Runs so that you can immediately pick up the Thruster Bar. Break up the CTB if needed to keep your heart rate in control. On the heavy Front Squats, you can Squat Clean your first rep, then finish with 4 more squats.
BODYBUILDING WORKOUT
Shoulder & Biceps
2-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)