Warm-up

Strength:

The focus is on proper positioning not load. Hold that 3 second decent with a solid front rack position, then drive out of the bottom as fast as possible.

Every 2min x 10min

1 Tempo Front Squat @30X1 + 1 Front Squat

Conditioning:

As Many Rounds and Reps as Possible in 3min of:

9 Dumbbell Thrusters Rx 35/25 Rx+50/35

9 Lateral Burpees Over the Dumbbells

Rest 2min

As Many Rounds and Reps as Possible in 3min of:

7 Dumbbell Thrusters

7 Lateral Burpees Over the Dumbbells

Rest 2min

As Many Rounds and Reps as Possible in 3min of:

5 Dumbbell Thrusters

5 Lateral Burpees Over the Dumbbells

Rest 2min