Warm up

Quarter Gone Bad
5 rounds for total reps of:
61/43 kg* thrusters, 15 seconds
Rest 45 seconds
22/15kg* weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

– – –
Beginner:

5 rounds for total reps of:
43/29kg* thrusters, 15 seconds
Rest 45 seconds
pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds.

The loads have been reduced to allow the beginner to focus on mechanics. During the thrusters, keep the elbows off the knees and ensure the hips fully extend before the bar leaves the shoulders on the way up. The bar should make contact with the shoulders before lowering into the next squat. If you can not continue to do repetitions for the full 15 seconds, scale the load further. If unable to do pull-ups, use a band that allows 5-10 reps each round. During the burpees avoid a slow negative when lowering to the floor and squeeze the stomach tight to avoid over-extension of the low back when pushing off the floor.