Fitness and Performance
5 sets of complex:
3 strict press + 2 push press + 1 push jerk
5 rounds for quality movement
Every 4 minutes perform the following:
250 m row
20 wall balls
Rules 1)
Must be completed unbroken,
5 burpee penalty for stopping or dropping wall ball.
Rule 2)
If you miss the target or fail to get full depth add rep.
Sport
Build up to 1 RM Thruster in 15 minutes
3 rounds for times
10 Thrusters 95/65
15 CTB pull ups
Rest to almost full recovery, the goal is to go unbroken on both movements
