Base Endurance + Strength: Week 10 of 12, Friday
Strength
Every 2 Minutes For 6 Rounds
Round 1: 8 Thrusters @ 50%
Round 2: 6 Thrusters @ 55%
Round 3: 4 Thrusters @ 60%
Round 4: 2 Thrusters @ 65%
Round 5: 1 Thruster @ 70%
Round 6: 1 Thruster @ 75%
*Thruster Percentage Based Off Of Clean & Jerk Max
Strength
4 Rounds
10 Alternating Kettlebell Arnold Presses (5 Per Arm)
10 Explosive Landmine Presses (Per Arm)
As Heavy As Possible
Rest As Needed Between Rounds
Conditioning
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
Strict Handstand Push-ups
Conditioning
50 Calorie Row
40 Dumbbell Clean & Jerks (50/35)
30 Calorie Bike
20 Box Jumps (24/20)
10 Ring Muscle-ups
