Level 1

12 Barbell Thrusters 135/95

Shuttle Sprint

Rest 60 seconds

9 Barbell Thrusters

Shuttle Sprint

Rest 60 seconds

6 Barbell Thrusters

Shuttle Sprint

Rest 60 seconds

3 Barbell Thrusters

Shuttle Sprint

Level 2

12 Barbell Thrusters 135/95

Shuttle Sprint

Rest 60 seconds

9 Barbell Thrusters

Shuttle Sprint

Rest 60 seconds

6 Barbell Thrusters

Shuttle Sprint

Rest 60 seconds

3 Barbell Thrusters

Shuttle Sprint

Level 3

12 Barbell Thrusters 135/95

Shuttle Sprint

Rest 60 seconds

9 Barbell Thrusters

Shuttle Sprint

Rest 60 seconds

6 Barbell Thrusters

Shuttle Sprint

Rest 60 seconds

3 Barbell Thrusters

Shuttle Sprint

Level 4 Rx

12 Barbell Thrusters 135/95

Shuttle Sprint

Rest 60 seconds

9 Barbell Thrusters

Shuttle Sprint

Rest 60 seconds

6 Barbell Thrusters

Shuttle Sprint

Rest 60 seconds

3 Barbell Thrusters

Shuttle Sprint

Motivation

Today’s workout should have you breathing hard before you hit the shuttle, make sure you still go all out on that run and milk this workout for everything its got. Depending on class size you make get slightly more or less rest, that doesn’t matter very much, the key thing is trying to go unbroken on each set of thrusters and then pushing it on that shuttle…. If done correctly, your legs wont know what hit them.

Strength

Strict Press 5 RM

AMRAP @ 80% of 5RM

Mobility:  lazy splits 5 minutes, banded shoulder stretch 2 min/side