Back Squat 5-5-5-5-5
Build over the first three sets. The third set should be moderately difficult, leaving 2-3 solid reps in the tank. Drop 10% for the fourth and fifth sets.
5 Thrusters, 145#/100#
15 Wall Ball, 20#/14# to 10’/9′
30 Wall Ball
60 Wall Ball
Thruster: Athlete should be able to perform the first set unbroken, and never drop below sets of three with short rests. Scale load accordingly.
Wall Ball: Athlete should be able to work in sets of no less than 10 with short (5 second or less) breaks for the duration of the workout. Scale height and/or load and/or reps accordingly.
1) Run 3-5x800m @ 9
Work: Rest 1:1
2) No Hands/No Feet Snatch 5×2
Add 5-10lbs to last week’s top weight. If athlete was not present for that workout, perform that instead. Athletes who performed classical snatches in that workout should do so here.
EMOM x 10, alternating:
a) Butterfly / Kipping Pull Ups x 3-6 or Kipping Swings x 10
b) GHD Sit Ups x 10-15