B. Specific
2 sets
10/side banded side walk
10 Alternating curtsy lunges
3-5 Barbell elbow rotations, front rack*
3-5 tempo Front squats
*
Rest 4 mins
Scaling options
Beginner
7 Thrusters @mod-heavy
48 Single unders*
*Attempt a double every 10-20 reps
Intermediate
7 Thrusters @115/75lbs
24 Double unders
COMP
Amrap 4 mins
7 Thrusters @135/95lbs
48 DU
Rest 4 mins
Then,
For time:
Rounds and reps completed in previous amrap
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5 @80%
Score: Weight used across all sets
TC: 15mins
Scaling options
Beginner
Every 3 mins x 5 sets
3-5@moderate
Intermediate
As written
COMP
Front squat
5 x 5 @80%