Thruster
Build to Heavy 10-Rep Thrusters

STIMULUS
-We'll take the bar from the ground for our 10- rep heavy thruster
-You can pause in the front rack or overhead as needed, but the 10 reps should be completed unbroken to count
-Squat cleaning the first rep is allowed

STRATEGY
-10 reps for a lot of sets can be fairly taxing
-When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights
-Once you feel like you are in your true "working sets" is when you should start going with sets of 10

MOVEMENT FOCUS
Squeeze
-Aggressively squeezing the quads and glutes creates the strong hip and knee extension that launches the bar overhead. It also ensure that the knees do not re-bend during the movement. -Straighten the legs hard to generate the power and keep them squeezed to maintain a locked out position.

STIMULUS
-Alternating between wallballs and rowing in this climbing couplet workout
-With 150 wallballs total, let's choose a weight that you can complete 50+ unbroken when fresh

STRATEGY
-This workout is mostly about setting yourself up for the final 2 rounds of wallballs
-There are 90 reps in the last two rounds alone, while there are only 60 within the first 3
-Push for big sets on the wallballs and use the row to "recover"
-Every athlete is different, so row at a pace that allows you to get back to the wall for large sets