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.