1. Thruster
On the Minute x10
1 Squat Clean Thruster

2. Awful Annie
50-40-30-20-10 reps of:
double unders (2:1 singles)
tuck crunches (hollow, to tuck, to hollow)

Notes: Best lift on the SCT was 175lbs. Cody was giving technique tips on the pull from hang clean. Holding the bar in front, bend at the hips and lower until the bar is just above your knees and close to your legs. Practicing the technique I POWER CLEANED 195lbs, but was not in position to complete the thruster. Last week I hit 185lbs x3 for the thruster so I think that 195 is achievable. Used the heavy rope for condtioning piece, all sets with the rope were unbroken and the tuck crunches were broken into sets of 10 with minimal rest.