Knee sleeves

Wrist wraps/tape

 

Strength Development

 

Thrusters from the Rack

 

5 – 5 – 5 – 5 – 5 

60% 1RM

5 sets @ 2 minutes/set

 

Focus:

·  Braced core & shoulders

·  Strong hip/leg drive

·    Depth in squat

 

 

WOD

 

10 Rounds @ 90 seconds

 

·     8 Ground-to-overhead

·     10 lateral burpees over the bar

 

Focusing on:

·   Fast short recovery

·   Pacing

·   Adjust the numbers to maintain all sets