Let’s start with some heavy work on the thruster today. We’ll be taking these from the rack, so let’s get into a perfect setup and be sure not rebend. The metcon has some light weight, so hang on and move fast. Games style box jumps today, make sure to extend hips and knees.

Strength

Take 15 minutes to find a heavy 3 rep thruster from the rack

Conditioning

For Time
12-10-8-6-4-2
Hang Clean and Jerks (95/65) / RX+ (115/75)
Box Jumps (24/20)