Every 2 minutes for 6 minutes, work up to a moderate weight
- 3 x Strict Press
- 3 x Front Squat
Then starting from the final weight in the last round, every 2 minutes for 10 minutes work up to a heave triple of
- 1.1.1 x Thruster (11X2)
Return weight to Front Rack position after each rep and pause for 2 seconds to reset.
Then 5 rounds for time
- Run 200m
- 12 x Dumbbell Clean and Press @ 16kg
Results: Thrusters 105-115-120-125-130lbs. Metcon 12:28.