group warm up
line drills
Strength
15 mins to Find your heaviest 3 rep max on Thrusters
Metcon: (no cap)
Hang Squat clean Ladder (working on on that speed under the bar)
- If you can't squat clean, keep it light and work on form
L3 - 135/95, L2 - 95/65, L1 - 75/55
Minute 1 - 1 rep
Minute 2 - 2 reps
and so on until you are unable to finish a round.
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