Thrusters, Back Squats & Double Unders

Super Youth 4:30pm

(A) Individually complete Thrusters 5@50/35kg, 4@60/40kg, 3@70/45kg, 2@80/50kg, 1@90/55kg then Back squats 5@80/50kg, 4@100/60kg, 3@120/70kg, 2@140/80kg, 1@160/90kg

(B) Individually for time-5 Rounds of Either 5@50/35kg, 4@60/40kg, 3@70/45kg, 2@80/50kg or 1@90/55kg Thrusters and double the thruster reps for Back Squats, 20 Double Unders

Beginner 6am & 7:30pm

(A) Back Squat-Work within the limitations of your movement 

(C) Individually for time-5 Rounds 5 Thrusters 40/30kg, 10 Back Squats 40/30kg, 10 Double Unders

Intermediate 6am & 6:30pm

(A) Individually complete Thrusters 5@50/35kg, 4@60/40kg, 3@70/45kg, 2@80/50kg, 1@90/55kg then Back squats 5@80/50kg, 4@100/60kg, 3@120/70kg, 2@140/80kg, 1@160/90kg

(B) Individually for time-5 Rounds of Either 5@50/35kg, 4@60/40kg, 3@70/45kg, 2@80/50kg or 1@90/55kg Thrusters and double the thruster reps for Back Squats, 20 Double Unders

Advanced 5:30pm

(A) Individually complete Thrusters 5@60/40kg, 4@70/45kg, 3@80/50kg, 2@90/55kg, 1@100/60kg then Back squats 5@100/60kg, 4@120/70kg, 3@140/80kg, 2@160/90kg, 1@180/100kg

(B) Individually for time-5 Rounds of Either 5@60/40kg, 4@70/45kg, 3@80/50kg, 2@90/55kg or 1@100/60kg Thrusters and double the thruster reps for Back Squats, 30 Double Unders

Focus- (A) If at anytime in the ladder you miss a rep, stay on that weight for the next rep range. Alternate between thrusters and back squats and rest as needed. Don't use racks for the thruster (B) Choose your own weight for the thruster and stick with it for the 5 rounds. Do double the amount on back squats that you performed on thrusters. No Racks used so you will need to finish your last thruster and bring the bar down on the back of your neck and perform your back squats.