Warm-Up
3 SETS
250m Row
8 Barbell Front Squat
8 Barbell Push Press (w/ :01 Pause in the Dip)*
8 Up-Down Over Bar
*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.
Strength
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Barbell can come out of the rack
(Score is Weight)
“PUNCH OUT“
FOR TIME
1k Row
30 Thrusters (115/75)
30 Lateral Burpees Over Bar
(Score is Time)
Share this page