Strength / Skill
Practice clean (up to 75%) for 10 minutes
Front squat 5 reps @ 65%, 5 reps @ 75%, 5reps or more @ 85% of training 1RM
Conditioning
If you need to make more than 1 modification to workout A, perform workout B.
A) Every minute on the minute for 14 minutes perform:
- Odd minute: 7 Thrusters (boys: 115#; girls: 75#)
- Even minute: Box jumps – step down for 40 seconds (boys: 24″; girls: 20″)
If you don’t have a good rack position, perform workout B.
B) Every minute on the minute for 14 minutes perform:
- Odd minute: 7 Dumbbell thrusters (challenging weight)
- Even minute: Box jumps – step down for 40 seconds
Bonus
GHD hip extension 3×10-15 reps
