Every 2 minutes, for 12 minutes: Thrusters + Slam Balls

Bench Press

Athletes will have 12 minutes to complete the following:

3 to 4 moderate sets of 6 reps.


Every 2 minutes for 12 minutes, alternate between the following:

7 Thrusters @ ascending**
7 Slam balls (50/30)

** If athletes choose so, they will increase the weight of their thrusters
each round. Athletes should start at a moderate weight and work for unbroken
reps each set.

Our recommendation is:
M: 115/125/135/145/155/165#
W: 65/75/85/95/105/115/125#