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.

Green band stretches: hip openers, front rack, overhead

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)

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

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