Warm Up:
AMRAP 5:
10 alternating Samson stretches
5 push-ups to down dog
10 air squats
5 burpees over the barbell
Loading Up:
3-4 sets:
5-7 thrusters
– Rest about 1:00 between sets.
WOD:
For load:
15-12-9:
Thrusters
– Rest 3:00 between sets
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
3 sets for reps:
Max-reps unbroken DB thrusters
– Rest 3:00-4:00 between sets.
– Go until failure on each set.
Bodyweight:
3 rounds for total time:
100 air squats
– Rest 3:00 between sets.
Movement scaling options:
Thrusters: Load, DB thrusters, front squat, push presses
Post-Workout Skill Work:
Accumulate:
30 low ring muscle-up transitions