Strength: Establish a 1 rep max effort Thruster. Spend about 25′ on this.
Interval work. These rounds should be sprints with a focus on perfect technique on the lifts. Athlete is responsible for monitoring their rest time and should feel fully recovered between intervals. It’s ok to take longer rest if needed. The focus on these pieces should not be racing each other, but rather executing as best you can at your skill and strength levels.
2 rounds – 60″ rest after each round
2 thrusters @ 50% of 1RM
3 rounds – 90″ rest after each round
5 thrusters @ 55% of 1RM
10 thrusters @ 55% of 1RM
5 HSPU or 5 burpee box jump-overs
2′ rest. Should be fully recovered before starting final round.
10 thrusters @ 60% of 1RM
10 HSPU or 10 burpee box jump-overs
If there is time left, use it for rolling out and lacrosse ball.
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