Part A) Thrusters
- 8 min work to a heavy set if 3.
- Drop 20% of the weight and 3 reps emotm for 4 min.
- Work on efficiency of movement, clean the weight like the champion you are, use the front rack position, and keep a tighter grip on the bar, start positioning your elbows under the bar to press in the top third of the concentric portion of the squat, fall seamlessly into the hips from overhead, Don't be spazzy (letting the weight pull you to your toes etc.) and don't pause.

Part B) KB Swings and Burpees
- EMOTM for 10 min
- Even 15 KBS #32#24
- Odd 7 Burpees

Part C) Push Up Shuttle Run
-Line up back to back in columns at the end of the gym. Make sure there is room for you to decelerate on your return. Start chest on the ground and body primed to explode to your feet via a push up. Once your feet hit the ground sprint 40 (both hands touching the line) and return as fast as possible. The next person in line will go as soon as you pass them decelerating.
Maintain this pace unaltered for 10 min solid.
- We should be able to run three columns

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