image Here's Dee keeping amazing form while blazing through her burpee box jumps!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Five minutes deliberate practice of the 3 positions of the press, 4 positions of push press and 5 positions of push jerk.

2. Technique review: the barbell thruster.

3. Five minutes deliberate practice of the 5 positions of the barbell thruster.

4. Press

  • 3-2-2-2-1-1-1-1

Fifteen minutes to work up to a max for the day. 5. “Well That’s Just Frantastic” 21-18-15-12-9-6-3 reps for time of:

  • Thrusters
  • Pull-ups

LIII: thrusters @ 95/65lbs LII: thrusters @ 40% 1RM, pull-ups as appropriate LI: four rounds not for time of 2 x 5 thrusters, 10 ring rows, rest as necessary.



Have fun!