Thrusters: Every 1:30 for 6 Rounds
8-12 Thrusters Practice cycling bar – Pause Overhead for a breath on each rep

Choose weight that will take 30 seconds Maximum

Clean and Jerk: 8 Sets for Time
1-3 Wall Walks
5 Squat Clean and Jerks
(Rest 1:00)

Weight for Squat Clean and Jerk should be the same or a little higher than Thruster weight

Accessory: 3 Sets
15 Tricep Extension
10 Alternating Pistols / Pistol Progression
10 Light DB Upright Rows (Slow eccentric)