Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Thruster form review, 5 min warm up with coach, 5 min on your own then…
Performance: 1x Max unbroken thrusters @95/65lb
Fitness: 1x Max UB thrusters @RPE 4
UB = movement does not stop, no rest at any time
Part 2 – Conditioning: “Prep School”
Performance: 2 min AMRAP of –
- 21 Thrusters (95/65lb)
- 21 Pull-ups
–Rest 1 min, then–
2 min AMRAP of –
- 15 Thrusters
- 15 Pull-ups
–Rest 1 min, then–
2 min AMRAP of –
- 9 Thrusters
- 9 Pull-ups
Score is total reps.
Fitness: 2 min AMRAP of –
- 21 Thrusters @RPE 4
- 21 Ring Rows (or pull-up progressions)
–Rest 1 min, then–
2 min AMRAP of –
- 15 Thrusters @
- 15 Ring Rows (or pull-up progressions)
–Rest 1 min, then–
2 min AMRAP of –
- 9 Thrusters
- 9 Ring Rows (or pull-up progressions)
Score is total reps.
Finisher: 5/5 Turkish Get-ups with 1 second pause at each position
