how-to-do-a-crossfit-thruster

Viernes 07 Enero

AC Met Con

Warm Up
2 Rounds (7:00 CAP)
5 Up-Downs
10 Groiners
10 PVC Pass Thrus
Into…
2 Rounds
5 Burpees
10 Air Squats
10 Empty Barbell Strict Press

Skill
ON A 20:00 RUNNING CLOCK
Build to a Heavy Complex of:
2 Squat Cleans
+
1 Push Jerk
+
1 Split Jerk
*The Squat Cleans do not have to be done unbroken

BENCHMARK WORKOUT
«CALIFORNIA LOVE»
FOR TIME
30 Squat Clean & Jerk*
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep

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