Warm Up
Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Calf Stretch (switch half way)
Cat Cows
Wrist Rolls
On Coaches Call Out
500m row
10 Reps: Empty Barbell Front Squats
10 Reps: Push Press
5 Reps: Thrusters
5 Reps: Barbell Front Squats @ 40% with a 2 second pause at the bottom
Strength
Front Squat
In 15 Minutes Build to a Heavy Single of About 92% 1RM, (Starting at 70%1RM)
-Into-
1 Set X 2 Reps @ 85% 1RM
Front Squat (3 Sec Eccentric)
Sets X Reps: 2 Sets X 2 Reps @ 75% 1 Rep Max / E2mom
WOD
For Time
COMPETITIVE
250m Row
10-7-4-1
Thrusters
M: 95-115-135-155
F:65-75-85-95
PERFORMANCE
250m Row
10-7-4-1
Thrusters
M: 65-75-85-95
F: 35-45-55-65
LIFESTYLE
200m Row
10-7-4-1
Thrusters or DB Thrusters
Stimulus: During This Heavy Thruster Workout Take Your Time Going From the Row to the Barbell. You Don’t Want to Have to Do Extra Cleans.