A) For time (20min cap):
21 Unbroken thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg – L4=52/35kg
18 Unbroken thrusters
15 Unbroken thrusters
-Rest 2mins-
15 Unbroken hang power cleans @L1=35/25kg – L2=43/30kg – L3=52/35kg- L4=61/43kg
12 Unbroken hang power cleans
9 Unbroken hang power cleans
-Rest 2mins-
9 Unbroken shoulder to overhead @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg
6 Unbroken shoulder to overhead
3 Unbroken shoulder to overhead
In time remaining either:
Build to heavy 3 rep clean + jerk
or
Build to max clean + jerk
–
B) 3 sets/super set:
16-20 Alt db curls
20-25 Banded tricep pushdowns
20 Lying leg levers
–
C) 30 sec on/30 sec off/x5 rounds:
Burpees
-sprint!-