3×2, use 80% of last week’s 3RM
If athlete did not perform 3RM last week (it was in Extra Work), they may do so here.
4 Rounds For Time:
15 Thrusters, 45#/35#
10 Burpee (no jump)
– Athlete should be able to complete runs in no more than 1:15. Scale distance accordingly.
– Athlete should be able to complete each round unbroken. Scale repetitions accordingly.
– Athletes with less than 3 months expereince, scale to dumbbell thruster.
– Athlete should be able to complete each round in no more than 50 seconds. Scale repetitions accordingly.
3 Sets, Not For Time:
20 Back Rack Walking Lunges
10 Single Arm Dumbbell Rows/side
0:30-0:45 Sorenson Hold
Mechanics and position take precedence over load. Athlete may perform this in a circuit, rotating exercises, or they may perform each movement independently.
Lunge: 20 = 10/side. Control eccentric, maintain posture.
Sorenson Hold: If 0:45 holds were easy last week, add weight.