15m – Dynamics, including:

During the warm up, include reps with either a PVC or barbell for the thruster and the OHS. Center the

warm-up around the barbell movements – make use of wall squats, WBS, etc to prime those movement

patterns and talk about the points of performance.

10m – Kipping Skills

10m - Setup

8m EMOM:

E- 10 Thrusters 115/75

O – 10-15 CTB Pull Ups (scaled with chin over the bar pull-ups or jumping CTB)

-2m Rest-

8m EMOM:

E- 10 OHS 95/65

O-10-15 Box Jumps 24”/20”

*The goal for the day is to pick a number of reps that you can do unbroken every time, with perfect

quality. No one should be working for more than 30s at a time EVER! 1:1 work to rest ratio is the goal. The rep ranges are open to enable athletes to

pick a number of reps that they can do, ‘comfortably’, every time – the barbell load should be scaled so

that 10 reps can be achieved unbroken