Thrusters a thousand ways

Competition Class

Strength

Skills & Drills

COMPETITION

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 rounds
5 clean pulls + 5 hang hip contact high pulls + 5 front squats + 3 split jerks
*Empty, light, light

B. Clean & Jerk Triples
62 / 57 / 65 / 67 / 72 / 67 / 75 % CJ max
*Power first rep of each triple
*10s rest between reps, rest as needed between triples

E2M6M
10s descent, 10s pause Front Squat
*start @ 55%, build

CORE

3 Rounds, not for time:
40s High Plank KB Pass Unders
40s Glute Bridge Marches
40s Side Plank hip taps, each

 

MetCon

Class

30min AMRAP
Run 400m
21 Thrusters 95/65
15 T2B
Run 400m
21 Power Cleans 95/65
21 STOH 95/65
15 T2B
Run 400m
21 Clusters 95/65
12 T2B