3 Rounds For Time:
20 Thrusters, 95#/65#
Run: For athletes who will run slower than a 2:30/400m pace, reduce distance to 600m.
Thruster: Athlete should be able to complete each round in no more than two minutes. Scale load and/or repetitions accordingly.
12 minutes of continuous movement:
– :20 Side Plank, side
– 10-14 Hanging Alternating Leg Raises
– 10 Banded Good Mornings
1) Front Squat
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.