STRENGTH/SKILL
5 Sets:
1x Front Squat + 1x Thruster + 1x Push Press:
Build to heavy set of this complex
F: 3x Front Squat + 3x Push Press + 3x Thruster
P/S: Build to tough single
WOD
Thruster + Pull-ups Intervals
7 min AMRAP;
goal is unbroken sets each round.
9x Thruster [95/65#]
9x Pull Up
rest 30 sec after each set
output will be just above 1:1 work/rest -
if they cannot do these sets close to unbroken for set 1,
then drop reps DOWN to 7 or 5, and keep rest at 30 sec
F: DB thruster or empty barbell thruster + Jumping Pull Up
P; as rx: 95/65 + Chin Over Bar
S: 135/95# Thruster + CtB Pull ups; goal is unbroken
[ideal score is ~5-7 rds for most]
