Thrusters On Notice

Sep 19th, 2020

Category: Uncategorized

Thrusters On Notice

Kayla

Outdoors

Warm-up
8:00 AMRAP
200M Run
5 Squat Mornings
:20 Front Squat Hold
10 Seated Strict Press
:20 Overhead Hold

Strength
Thruster
Work up to a heavy triple

WOD
800m Run
20 Front Squats 155|105
400m Run
20 Front Squats
800m Run

Rest 3 Minutes

Then Complete
400m Run
10 Thrusters 155|105*
200m Run
10 Thrusters
400m Run

Level 3 135|95
Level 2 115|75
Level 1 95|55
ADV- 185|125

*The weight you choose should be heavy for the thrusters. Small broken up sets are acceptable

Extra Work
3 Rounds
50’ HS Walk**
5 Squat Snatch 155|105*

Rest 1:1

3 Rounds
50’ HS Walk
3 Squat Snatch 185|125

Rest 1:1

3 Rounds
50’ HS Walk
1 Squat Snatch 205|135

*Adjust weights as necessary
** Scale to 25ft or 3 Wall Climbs