10min Rope Climb Practice
–
SP 4×5
–
PP 4×3
–
12min Cap: list time all reps completed
if not completed list # of reps at time cap
15 Thrusters 100/73 – full lock out & BB n control over head
15 Burpees onto 45# plate
40 KBS 24/20
15 Thrusters – arms locked out and verticle w/ KB over head
40 KBS
15 Burpees to 45
15 Thrusters
There is no Rx without the listed standards being performed coaches hold your athletes to Rx standards.
(And of course depth in squat on thruster)
