ON THE 0:00… WEIGHTLIFTING. All movements below are to be taken from the rack.
From 0:00 – 5:00: Establish a 1-Rep Heavy Front Squat
From 5:00 – 10:00: Establish a 1-Rep Heavy Push Press
From 10:00 – 15:00: Establish a 1-Rep Heavy Thruster
From 15:00- 20:00: REST
AT THE 20:00: Alternating OTM for 10:00 Minutes
Even Minutes – 5 Thrusters
Odd Minutes – 200 Meter Run
Start with between 50-60% if your heavy thruster for the day on the barbell, and aim to climb in weight each round. Take these thrusters from the ground, in either a squat clean directly into your first thruster or through a power clean to get the bar to the shoulders.