Specific Warm-Up:
Building to starting load:
5-5-3-2-2
Thruster
– Lift every 2:00.
WOD:
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.
Intermediate:
Same as Rx
Beginner:
EMOM 10:
3 thrusters
– Rest 3:00
AMRAP 1:
Max-rep thrusters (35/45 lb)
Home Workout:
EMOM 10:
Min. 1 | 2 standing broad jumps
Min. 2 | 3-5 dumbbell thrusters
– Perform the broad jumps for max distance.
– Perform the thrusters for max speed.
– Rest 3:00
1 set for reps:
Max-rep thrusters
Movement scaling options:
Thrusters; Load, dumbbell thrusters, front squats, push presses
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg