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STRENGTH

Thruster (12 E2MOM X 3 )

These are 4 second Tempo Thrusters

4 seconds to go down and then

explode out of the bottom to overhead.

Same weight throughout

70-75% of 1 RM

Rest 4 min

WOD

12-9-6-3-6-9-12 (Time)

12-9-6-3-6-9-12

Back Squat

Box Jump Overs

Basics

No weight or light weight BB

Box jump or step over

RX

115/75, 24/20″

RX+

135/95, 30/24″

50-59

75/55, 20/16″

60+

55/45, step ups

OPTIONAL ENDURANCE

OE: OPTIONAL END – (Time)

4 Rounds

800m Run

50 Walking Lunges