Warm Up:
1 set
:15 high knees
:15 butt kickers
:15 jumping jacks
:15 mountain climbers
:20 up-downs
:20 lunges
:20 double knee tucks in plank
:30 air squat
:30 burpee
Specific Warm-Up:
1 set:
10 thrusters (building)
7 thrusters (building)
5 thrusters (building)
Rest :30-1:00 between lifts
WOD:
7 sets for load:
3 thrusters
Lift once every 3:00
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Thruster: Load, front squat, push press, DB options
Alternate Workout:
7 sets for reps:
:30 box jumps
Rest :30
:30 DB thrusters
Rest :30
Post-Workout Skill Work:
4 sets for reps:
On a 2:00 clock:
:30 handstand hold
30 double knee tucks in a plank
Max DB floor presses (35/50 lb)
Rest 1:00 between sets.