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Warm up 250 M Row
5 Kip Swings
5 Strict Ring Dips with 3 second hold in bottom.
x 2 Clean Warm Up
With a Barbell-
2 Rounds of: 3 Reps High Hang Power Clean
3 Reps Hang Power Clean + FS
3 Reps High Hang Squat Clean
3 Reps Hang Squat Clean
3 Reps Front Squat
Olympic Lifting -
A. Build to 85% of Clean and Jerk
B. Gymnastics
Max Strict Pull ups
Rest 5:00
Max Kipping Pull Ups
D. Conditioning
75 Wall Balls
50 Cals Rower
25 Power Cleans @ 135/95
20 Bar Facing Burpees
For time
Focus on pacing the thrusters to complete your biggest set possible.