Trainer warmup 10 Min.

Skill/Strength: Squat Clean Thrusters

Competition: 25 Min. to work up to 1 heavy Squat Clean Thruster. then work across 1-1-1-1-1. Remember it has to be a Squat Clean Thruster, not Power Clean-FrontSquat-S2OH. Needs to be one fluid motion! Work in teams. No Drops!

Fitness: 25 Min. to complete complexes of 1 Power Clean +1 Thruster. work up to 1 heavy Rep and then across 1-1-1-1-1. Work in teams. No Drops.

then

AMRAP 8 MIN of:

Competition:

6 Power Cleans 52,5/35kg 

8 Thrusters

30 DUBS

Score: Rounds and Reps

Fitness:

6 Power Cleans 35/20kg

8 Thrusters

30 DUBS or 75 Singles

Score: Rounds and Reps.

Squat Clean Thrusters Demo from our Friends of Paradiso CrossFit.


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