A. Every 3-minutes, for 15-minutes (5 sets) of:
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)
B. "Open Workout 14.5"
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65 lbs)
Burpees over the Barbell
ABSOLUTELY NO DROPPING THE BAR FROM OVERHEAD.
Masters 55+: 65/45 lbs Thrusters
Time cap: 20-minutes