For strength, the focus is shoulder-to-overhead, but you’ll need to clean the bar to the front rack position, so cleans can be any version you’d like. Once you get it in the front rack, do 5 push presses or push jerks, or combination of the two.
The weight for thrusters in the metcon should be manageable so that you can do all 10 unbroken or do them in two sets at most. Breaking it up any further will mean the bar is too heavy. Find a pace and settle in for the 12 minutes, but in the last minute, go all out!


1 clean + 5 push jerks


AMRAP in 12 minutes:
10 thrusters, 95/65#
15 box jumps, 24/20″
20 KB swings, 53/35#

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