Warm-up
In 6 mins
Run 1 Loop
Then AMRAP
5 Thrusters
5 Burpee Lateral Jumps
5 Strict Pull Ups
Level 1 – Jumping Pull Ups
Strength (20 minutes)
Work up to a 1 RM Back Squat
Suggested Rep Scheme – Weight Room Safety Video
3-3-2-2-1-1-1
Nutrition Benchmark V 2.0
In 15 mins
Run 1 mile
Then in remaining time complete an ascending AMRAP:
3 Thrusters (95, 65)
3 Burpee Lateral Jumps
3 Pull Ups
6 Thrusters
6 Burpee Lateral Jumps
6 Pull Ups
9 Thursters
9 Burpee Lateral Jumps
9 Pull ups, etc…
Level 2- 75,50
Level 1- 55,35, 1200m Run
Coaches Tip – Try to force yourself right into the movements and keep moving from station to station after the 1 mile run.