Workout of the Day
AMRAP in 20 minutes
3-6-9-12-15-18-21 …
squat clean thrusters*

*200M run after every round of thrusters

We’re squeezing some barbell work in today before the rain comes back! Spend some time with your coach going over the squat clean thruster before the workout starts. You’ll want a weight that you can press out in one movement after coming out of your squat. Singles will most likely be the way to go here, but if you prefer linking a few reps together at a time you can definitely go for it! If for any reason you can’t run grab a bike or rower for the run portion.

standard: 95/65 lb, step ups
rx: 135/95 lb, 24/20″
sport: 155/105 lb, 24/20″
overachiever: 185/135 lb, 30/24″