-Warm Up-

2 rounds

10 walking Samson lunges

6 goblet squats

8 eccentric ankle dorsiflexion

6 dumbell push press with a 2 sec pause at the top

8 median nerve floss


Front Squat

Establish a 1 rep Max


For time: 20 minute cap (catalysts 10min)

Teams of 4

100 synchro thrusters

2 athletes work at a time

2 athletes rest

*bottom of the Squat together + locked out at the top together

*every time the bar hits the ground 5 synchro bar hops