WARM UP – MOBILITY
Partner up and alternating 2 sets of:
60s row (increase effort each set 70-80% effort)
– while off the rower: easy leg swings, lunges, mountain climbers, shoulder/thoracic rotations etc.
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Green band stretches: hip openers, front rack, overhead
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Review / Tech: Thruster / Squat clean thruster
WOD A
12 mins to build quickly to a heavy single squat clean thruster
– not aiming for a true 1RM today, just a good quality heavy single (should be heavier than you aim to go in WOD B)
– Try to partner up with someone on a barbell that you will be able to share with on WOD B as well. 2 barbells if needed is fine.
SQUAT CLEAN THRUSTER X 1
WOD B
MUSTER THE THRUSTERS
Complete the 5 intervals for total combined thruster reps:
In 2 min:
Row 20/16 Cals + AMRAP thrusters (75/55)
– Rest 2 min –
In 2 min:
Row 18/14 Cals + AMRAP thrusters (95/65)
– Rest 2 min –
In 2 min:
Row 16/12 Cals + AMRAP thrusters (115/80)
– Rest 2 min –
In 2 min:
Row 14/10 Cals + AMRAP thrusters (135/95)
– Rest 2 min –
In 2 min:
Row 12/8 Cals + AMRAP thrusters (155/105)
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Partner up with someone using the same weights and alternate 2 min segments
P2 must change the barbell weight
ACCESSORY
Cool down + stretch:
90s – 2 mins/each: couch stretch, banded or weighted straddle, half pigeon, child’s pose
