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2x:
Jump Rope 3xs:
–:20sec ON
–:10sec OFF
*Any Variation of jump rope.
1 Round:
–10 Bootstrapper
–8ea Single Arm KB Swing
–8 Goblet Squat
–8 Goblet Alternating Lunge
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–8 Romanian Deadlift
–8 Muscle Clean
–8 Front Squat
–8 Push Press
Double Under Practice 3xs:
–:15sec ON of Double, Single, Double
–:15sec OFF
Thruster Specific Warm-Up 1x:
–10 Thruster
For Time:
50 Thruster (95/65)
300 Double Under
50 Wall Ball (20/14)
300 Double Under
Goal: Sub 14 min
For Time Scaled Version:
35 Thruster (75/55)
3 min of Singles
35 Wall Ball (20/14)
3 min of Singles
Goal: Sub 14 min
For Time Minimal Gear Version:
50 DB Thruster (45’s/30’s)
300 Double Under
50 Wall Ball (20/14)
300 Double Under
Goal: Sub 14 min
For Time Bodyweight Version:
50 Lunge, Lunge, Squat
300 Toe Taps or Hop Overs
50 Squat Jumps
300 Toe Taps or Hop Overs
Single Arm Dumbbell Press:
3 x 6/arm w/ :03 sec down and up
Pallof Press:
3 x 8/side w/ :03 sec press and return
Complete all work sets at RPE of 6-7 of 10
