Warm Up:
2 sets:
:30 alternating groiners
– Rest :15
:30 lateral hand shuffle + push-up
– Rest :15
:30 wall squats
– Rest :15
Specific Warm-Up:
4 sets:
5 thrusters (light)
5 thrusters (light-to-moderate)
3-5 thrusters (moderate)
3-5 thrusters (5-10 lb under starting load)
– Rest 1:00 between sets.
WOD:
8 sets for load:
2 thrusters
Intermediate:
Same as Rx
Beginner:
8 sets for load:
3 thrusters
Movement scaling options:
Thruster: Load, DB options, front squats, push presses
Post-Workout Skill Work:
4 sets for load:
8 DB strict presses/arm
8 DB front squats