Warm Up:
1 set:
200-m run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-m run, faster
Skill Work:
Every 2:00 for 4 sets:
3-5 empty barbell squat snatches
WOD:
3 rounds for time:
15 thrusters (65/95 lb)
400-m run
Intended Stimulus: 7-10 Minutes
Intermediate:
3 rounds for time:
15 thrusters (55/75 lb)
400-m run
Beginner:
3 rounds for time:
15 thrusters (35/45 lb)
200-m run
HOME WOD:
3 rounds for time:
15 DB thrusters (25/35 lb)
400-m run
Movement scaling options:
Thruster: Load, DB thrusters, front squat (overhead limitation), push press (squat limitation)
Run: Distance, bike, row, SkiErg
Cool down:
1 set:
1:00 foam roll quads
1:00 couch stretch/leg