THURSDAY 1.21
WARM-UP
2:00 BLOOD FLOW
INTO…
3 SETS
200 METER ROW
8 BARBELL FRONT SQUATS
8 BARBELL PUSH PRESS (W/ :01 PAUSE IN THE DIP)*
8 UP-DOWN OVER BAR
*THIS :01 PAUSE IS THE PLACE IN THE THRUSTER THAT YOU NEED TO EXPLODE. LEARN THIS NOW!!
** AFTER THE WARM-UP, BEGIN TEACHING/SKILL DEVELOPMENT FOR THE 3-REP HEAVY THRUSTER!
STRENGTH
ON A 15 MINUTE RUNNING CLOCK
BUILD TO A HEAVY 3-REP THRUSTER*
* BARBELL CAN COME OUT OF RACK
WORKOUT
FOR TIME
800 METER ROW
30 THRUSTERS (115/95)(75/55)
30 LATERAL BURPEES OVER BAR
(SCORE IS TIME)