Skill: Thruster and StOH
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ADVANCED
A. Deadlift
2@80%, 2@90%, 1@95%, 1@100%
B. From 0′ to 3′
30 Thruster @45/30 kg
From 3′ to 6′
30 Front Squat @45/30 kg
From 6′ to 9′
30 Shoulder to Overhead @45/30 kg
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INTERMEDIATE
A. Deadlift
2@80%, 2@90%, 1@95%, 1@100%
B. From 0′ to 3′
30 Thruster @35/20 kg
From 3′ to 6′
30 Front Squat @35/20 kg
From 6′ to 9′
30 Shoulder to Overhead @35/20 kg
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BEGINNER
A. Deadlift
10 Reps by feel for 5 Sets
B. From 0′ to 3′
30 Thruster @by feel
From 3′ to 6′
30 Front Squat @by feel
From 6′ to 9′
30 Shoulder to Overhead @by feel