Bike 2 minutes
10 Samson Lunges
Review the points of performance for a thruster, positions, core to extremity, etc
5 RDL, 5 High Hang Cleans, 5 Front Squats, 5 Strict Press, 5 Thrusters, 5 Clusters (2 rounds)
Strength and Skill:
On the 5th day of Christmas our coaches gave to me….a chance to drop it and pop it on a heavy thruster!
Take 14 minutes to build to a heavy 1RM Thruster from the ground. Buddy up as you will not need a barbell for part B.
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
Time cap of 12 minutes.
LAX to shoulders and plantar fascia