Skill
12x30s
1 thruster

We’ll be on a thirty second clock today working up to a challenging thruster for the day. It’s up to you if you want to start with a squat clean before going straight into the thruster or starting with a power clean before setting up for your thruster rep. This is a great opportunity to add a little more weight to your bar than you are planning to use in the workout.

Workout of the Day
AMRAP in 15 minutes
200m run
15 thrusters
10 front rack walking lunge steps

You’ll need a light barbell for today’s fifteen minute workout. Choose a weight that you feel confident with for sets of 5-10 thrusters and front rack lunges. Both movements can be equally tricky but if one of the two is more difficult for you make sure to choose your weight based on the tougher movement. Your score today will be total rounds plus extra reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 95/65 lb
overachiever: 95/65 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell at home. If you don’t have a place to run you can switch out the run with either 10 burpees or 50 double or single unders. Your score today will be total rounds plus extra reps. See you on the leaderboard!