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STRENGTH

0:00: FS PP Complex (On the 1:30 x 6 Sets:)

3 Front Squats

3 Push Press

1:30: FS PP Complex (On the 1:30 x 6 Sets:)

3 Front Squats

3 Push Press

3:00: FS PP Complex (On the 1:30 x 6 Sets:)

3 Front Squats

3 Push Press

4:30: FS PP Complex (On the 1:30 x 6 Sets:)

3 Front Squats

3 Push Press

6:00: FS PP Complex (On the 1:30 x 6 Sets:)

3 Front Squats

3 Push Press

7:30: FS PP Complex (On the 1:30 x 6 Sets:)

3 Front Squats

3 Push Press

WOD

“Blitzen” (Time)

“Blitzen”

5 Rounds For Time:

20/15 Calorie Row

10 Thrusters

17 min Time Cap

Subs

15/12 Cal Bike or 200m Run

RX+-115/85#

RX-95/65#

50-59-75/55#

60+-65/45#, 15/12 Cal Row

Basics-10 Cals 7 Thrusters
BARBELL COMPLEX

We’ll start this 2-part day by priming the thruster with our barbell complex

The front squat and the push press make up the components of a thruster

Build in weight over the 6 sets to something heavy for the day

New sets begin on the [0:00-1:30-3:00-4:30-6:00-7:30]

Record the weight used for each unbroken set of 6 reps

“BLITZEN”

Times for this threshold workout will likely range from 8:30-15:00

Choose a moderate thruster weight that you can complete in 1-2 “grindy” sets today

AFTER PARTY

Cardio Conditioning (Distance)

3 Sets:

8 Minutes On

4 Minutes Off

Score is distance in meter

Your Choice of Bike, Row or Run