Thruster Technique, 5 Rounds 20KB Swings 32/24kg, 15 Box Jumps, 10 C2Bar, 5 Triple Unders, In 8mins 2RM Thruster

(A) Individually for time-5 Rounds 20KB Swings 24/16kg, 15 Box Jumps 24/20", 10 C2Bar

or

(A) In teams of 2-40KB Swings 24/16kg, 30 Box Jumps 24/20", 20 C2Bar

(B) Double Unders-In time remaining accumulate AMRAP double unders (200rep cap)

Intermediate 6am, 9:30am, 6:30pm

(A) Individually for time-5Rounds 20KB Swings 24/16kg, 15 Box Jumps 24/20", 10 C2Bar

or

(A) In teams of 2-40KB Swings 24/16kg, 30 Box Jumps 24/20", 20 C2Bar

(B) Double Unders-In time remaining accumulate AMRAP double unders (200rep cap)

Advanced 6am & 9:30am & 5:30pm

(A) Thruster-Work 2 reps at a time to the limits of your movement

(B) Individually for time-5 Rounds 20KB Swings 32/24kg, 15 Box Jumps 30/24", 10 C2Bar, 5 Triple Unders

(C) Individually in 8mins from B find a 2RM Thruster

Coaches Tips-(A) Focus is on timing between the front squat and the press (B) It's just one of those ones you need to do. Focus today is on rebounding box jumps & a nice tight kip on C2Bar with a hook grip (C)