Skill: Thruster Efficiency/Front Rack Mobility Strength: Thruster Pacing EMOTM x 8 Mins Evens: 200/150m Row Odd: 6 Thrusters *Performed for quality Rx Open: 95/65 Scaled Open: 75/55 Fitness: easy weight for 6 reps Metcon:On a 12 Min Clock….. From 0:00-7:00: Establish a 3RM Hang Power Clean and Jerk From 7:00-12:00: AMRAP Power Cleans @ 3RM...Read More

Every 4 Mins x 3 Rounds: 200 Meter Run10 Front Squats12 Double DB/KB Bent Over Rows *Pick a weight that you can front squat 10 times unbroken each roundRead More