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Components

Thruster

Metcon

Settings

Workout

Wednesday

Warm-up

EMOM x 6 MINUTES
MIN 1 - 10 Alt Groiners + Max Wall Sit
MIN 2 - 10 Step Ups + Max Empty Barbell OH Hold

Strength

Thruster (Heavy 3-Rep )

Thruster

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Thruster*

*Bar comes from the rack or ground. Thruster or Thruster-Jerk are both available.

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

AMRAP x 10 MINUTES
10-8-6-4-2*
Thruster (95/65)|(65/45)
Burpee Box Jump (24/20)

*If round of 2/2 is completed, start back at 10/10.

(Score is Total Reps)

KG BB: (42.5/30)|(30/20)

Cool Down

FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
5:00 Foam Roll Legs

(No Measure)

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