Fundamentals

1) Lecture: Thruster

2) Thruster: 5-5-5-5-5

  • 90-120s rest between sets

3) 10:00 EMOM of:

  • Thruster x 3
  • Burpees x 5

4) 2 Rounds of:

  • Plank x 30s
  • Side Plank x 30s (each side)
  • 60s Rest

Fitness

1) Back Squat: 3 x 3 (moderate weight NOT a 3rm) @ 32X1 tempo
2) Front Squat: 3 x 3 (moderate weight NOT a 3rm) @ 32X1 tempo
3) 8:00 to build to a moderate 3 rep Overhead Squat @ 32X1 tempo
4) Complete AFAP 15, 12, 9 of:

  • Thruster (115/75)
  • Chest 2 Bar Pull-Ups