Dynamic Warm Up : 3 rounds of:
5 PVC Pass Throughs
5 Kip Swings
5 Push-Ups.
Then 3 sets of 5 with an empty barbell:
Straight Leg Deadlift
Front Squat
Shoulder Press
*build in weight but nore more than #115

Skill Practice Warm Up

Thruster 1×2 Use the heaviest weight you can for the set.

Spend 8 minutes working up to a challenging 2 rep Thruster out of the rack.

21-18-15-12-9-6-3 reps, for time of: open 14.5/16.5

Thruster, 95/65 lbs
Bar Facing Burpee

Thruster (Health: 35lb, Athletic*: 65lb, Performance: 95lb) or with two DBs (15lb, 30lb*, 45lb) *Women’s “Performance” weights and reps (Rx) Scaling Guide: 10 – 23 minutes, try to finish the 18s by 5:30 to 7:00 min