4x10 (5R/L) - 1-Arm KB Thruster
**These are single arm KB thrusters, athletes start with a solid KB rack position then thruster the KB directly overhead. They will perform 5 right followed by 5 left.
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
REST >90 sec between efforts
10 1-Arm KB Thruster (5R/L) @53/35 / 3-4 UB Rds
15 Box Jump Overs @24/20
Every :90 x 8 sets (12 min)
3x TnG Power Cleans + 2x Push Jerks