Warm Up
5 Minute Row/Bike
Then...
3 Rounds:
-5 Burpees
-5 Front Squats
-5 Strict Shoulder Press
WOD:
15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)
-9 Burpees Over Barbell
-12 Thrusters
Suggested Weight
Men:65#
Women: 45#
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
This may feel like a long 15 minutes today! Try to set a pace from the beginning that you won’t fall off of too much. At this weight, you will be tempted to go hard on the thrusters out of the gate. No matter how light, the thrusters are going to become pretty challenging in the last 5 minutes and you don’t want to be taking a lot of long breaks, so keep a little in the tank at the beginning. Pick a weight that you can knock out 12 reps in 1-2 sets the whole way. Remember to breathe on the burpees and go with a style that allows you to move through them smoothly.
LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in – then jump over the barbell. The rep is complete when you land on the other side.
CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight