180716 ~ Thrust & Bust!

It's the dog days of Summer....what a great day at the beach!! Thankyou to Drew for gathering the crew for some fun in the sun!  Hopefully we can make this a Canuck tradition!

Strength:

EMOM x 10 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM

Conditioning:

Thrust & Bust!

Run 800m
then
21-15-9
Dumbbell Thruster (50/35lbs)
Calories on Bike
then
Row 1000 m

(20 Min Cap)

Cash Out:

50 GHD Situps

 50 Reverse Hyper @ 30% Backsquat

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