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Friday: March 23, 2018

Squat Clean Thruster

Build to a heavy in 5 reps

Movement Prep:

10 Cals Bike 10 Hollow Rocks 10 Ring Rows 10 KB Thrusters @ light weight; Pause for 1 second @ top 10 Kip Swings 3 Strict Pull ups Rest 2:00 2 -3 Rounds

Primer:

@ 85% 10 Cals Row 10 Thrusters @ 100/65 Rest 2:00 10 Bike 10 Pull Ups

Rest 5 minutes

@ 90%

10 Cals Row 10 Thrusters @ 100/65 Rest 2:00 10 Bike 5 - 10 Chest to bars (depending on your level)

Rest 10 Minutes

Open Crossfit 18.5

Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups 100/65

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