WARM UP
Bike 20 Cal
Basic Barbell warmup
10 each 2 rds
Deadlift
Power Clean
Front Squat
S2OH
Dynamic Stretch
STRENGTH
ATG Split Squat (4) 8
Reverse Hyper (3) 15
WOD
Complete 5 Thrusters each minute.
From 0:00-5:00 75/55
From 5:00-10:00 95/65
From 10:00-15:00 115/75
From 15:00-20:00 135/95
If you cannot keep up with the clock take weight off and continue until the 20 minutes is up.
Your Score is your last successfully completed minute.
ICING
3 set of max effort L Sit
30 GHD Sit ups or Stick Sit Ups