Skill review: Burpee – movement standards and efficiency
Group warm-up: For 2 minutes, alternate 30 second intervals of double-unders and burpees
Strength: High Bar Back Squat – 5-5-5 (heavy but not maximal)
Then, “Jackie”
For time:
- 1000m row
- 50 Thrusters (45/35 – unloaded bar)
- 30 Pull-ups
Beginner’s option: Break-up thrusters and pullups into two rounds of 25/15.
Advanced: No upgrade option today, go faster!
Beginner’s only class @ 7;30pm
Strength: Back Squat – Hi bar vs. low bar & Thruster (for form only)
AMRAP 12 minutes – Run 400m or row 500m (once)
With the remaining time perform rounds of:
- 10 Thrusters
- 6 Pull-ups
