1/25/2016

23
Jan

1/25/2016

In teams of 2, you’ll find a 3RM thruster from the ground. You’ll use 1 bar and have only 9 minutes to do so, so you must work quickly. The thruster comes from the ground and you may either power clean it or squat clean it. If you squat clean it, you may do your first thruster from there.

After the strength component, setup your bars for the metcon. As partners, you will do an ascending ladder of clean and jerks, burpees, and box jumps. You may partition any part of this workout any way you would like. Some teams might have one person do one of each movement, then their partner does 2 of each movement, etc. while another team might switch partners after each movement is completed. You may also break up each set with your partner. Communication is key since only one person is allowed to work at a time!

Strength

In exactly 9 minutes, find 3RM thruster (teams of 2 with 1 bar)

Conditioning

In teams of 2, AMRAP in 14 minutes:
1 clean and jerk, 135/95#
1 burpee
1 box jump, 24/20″
2 clean and jerks
2 burpees
box jumps
3,3,3…4,4,4 etc.