8 mins

45 sec of KB Bench press

45 sec bent over rows

Part B


For Time

21 KB Thrusters.

21 Burpees.

15 KB Thrusters.

15 Burpees.

9 KB Thrusters.

9 Burpees


“Turtle Club”

20 Min AMRAP

(Split reps as needed)

21 Overhead Squats (95/65)

200 Meter Run

21 Thrusters (95/65)

200 Meter Run

15 Overhead Squats (95/65)

200 Meter Run

15 Thrusters (95/65)

200 Meter Run

9 Overhead Squats (95/65)

200 Meter Run

9 Thrusters (95/65)

200 Meter Run

Two movements, one barbell. Athletes will pick one barbell weight based on which one is their limiting factor. The barbell should be light, something that athletes could complete 21+ repetitions of each movement unbroken when fresh. If overhead squat is limited by mobility and not loading, it is ok to go significantly down in weight to practice positioning and maintain a regular weight for the thrusters.

(ComptrainClass 7.14.18)