Every minute on the minute for 7 minutes

3-5 Thrusters


Start weight at men-75/women-55 to begin, add 10# each time until it becomes difficult, then finish the remainder of your minutes out with that weight. There will be a slight 1 second pause at the top at the top of the Thruster.


Every minute on the minute

Pinch plate carry – Left 36ft, Right 36ft

with the remaining time perform as many plate ground to overheads (45/35) as possible until you reach 100 ground to overheads

10 minute time cap


Carl Coaching at the CFFB Cert this past weekend in Naperville!