Skill: Thruster Practice (empty bar)
Strength:
3 sets:
DB Bicep Curl x 8 with 3 sec controlled lower on each rep
DB Tate Press x 10 reps
Banded Face Pulls x 10-15
Conditioning:
For Time: 14 Min Cap
10-1
Ball Slams
1-10
Burpees
E2MOM: 15 Sit ups (including Minute 0:00)
Choose a slam ball weight that challenges you, but allows you to finish the first set in about 30 seconds
Burpees can be scaled to Updowns (no push up burpees)