Strength:

Spend 18 Minutes:

Thrusters:

Build to a Challenging set of 6. We will be using a 22×2 tempo for the thrusters.

Tuck Sit/L-sit:

Practice holds. if you can hold well start pulling the knees higher. Aim for 20-45 seconds a round.

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Conditioning:

For Time:

20-15-10

Power Cleans

Push Presses

Kipping/Jumping Pull-Ups

The load should be light for you and the reps unbroken on the fast end.