Time: 15

10 Sotts Press w/ PVC
5 Wall Squats 3201 (3s down, 2s at bottom, No Tempo up, 1s at top)
10 Dumbbell Press e/s
Review Thruster – emphasizing power transfer from core to extremity.

Part 1
Time: 15
Primary: Electricity - Secondary: Electricity

Build to a Heavy (From the Ground)
Blue+: Single Thruster
Orange: Set of 5 Thrusters
<Yellow: Practice Technique

The focus should be on the transfer of power from the squat into the press, when discussing technique emphasize this. In order to build to a heavy they must demonstrate the ability to maintain an upright torso through the squat and into the press, as well as the ability to get into a stable overhead position. For Yellow and below they should be practicing these points of performance so that they feel more comfortable going into workouts with thrusters (Lactic Tolerance Test in particular).

Part 2
Time: 30
Primary: Ventilation - Secondary: Plumbing

Note: spend some time going over each movement, setting up stations, and reviewing logistics. There’s a lot going on here.

5 minute AMRAP
10 Thrusters 95/65->75/55->55/35
10 Burpee over Bar->Bodybuilder->To Box
25 Double-unders->50 singles->25 Singles

Directly into:

5 minute AMRAP
10 Hang Squat Cleans 95/65->75/55->55/35 – Sub Front Squats here if needed
10 Pull-ups->15 Jumping Pull-ups->10 Jumping Pull-ups
10 Box Jumps 24/20->20/14->Step-ups

Directly into:

5 minute AMRAP
10 Power Snatch 95/65->75/55->55/35->American Kettlebell Swing
10 TTB->Knees to Elbows->Hanging knee raises
200m Run

Pacing will be crucial on this workout. Do not treat each 5 minute AMRAP as its own separate workout, treat it as one 15 minute AMRAP. Breathing should be fairly heavy and heart rate should remain above 80% the entire time. The emphasis should be on movement quality and pacing in order to achieve the best result. Choose a variation that allows for close to unbroken movement throughout, Grip is going to play a big factor in the 2nd and 3rd AMRAP with the barbell and gymnastics movements so be aware of that.

Score is total rounds + reps.


Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.