Specific Warm-Up:
3 thrusters
– Rest 1:00-1:30 between sets.
– Build in load.
WOD:
For load:
Thruster
3-3-2-2-1-1-1
Intermediate:
Same as Rx
Beginner:
For load:
Thruster
3-3-3-3-3-3
Home Workout:
EMOM 9:
:30 double-dumbbell thrusters (35/50 lb)
Movement scaling options:
Thruster: Load, front squat, push press, dumbbell thrusters
Optional Finisher:
AMRAP 2:
Burpees
Cool down:
Accumulate:
2:00 pull-up bar hang
2:00 couch stretch/leg
– Use a foot assist if needed on the pull-up bar hang.