Skill
EMOM for 10 minutes
2 thrusters

Take this skill work as an opportunity to work with a heavier thruster weight than you might normally see in a workout. You can squat clean or power clean the first rep. Focus on driving through the middle of your squat with speed so that the bar can be “thrown” from your shoulders as you press overhead. The overhead press portion is usually the sticking point in the thruster so do your best to derive as much power from your legs as possible. Add weight as you go or choose one challenging weight for all ten sets.

Workout of the Day
AMRAP in 10 minutes
3-6-9-12 …
double unders
1-2-3-4…
push-ups

Today’s workout is all bodyweight. You’ll count up in three’s for the double unders and just add one reps every round on the push-ups. Push-ups can be scaled as you normally would by working from your knees or with your hands on a box. If you have been working at one skill level for awhile make sure to test out a more difficult option from time to time to measure your progress! Double unders can be scaled first by decreasing the reps. Choose to count up by two’s or one’s depending on where you are at with this skill. If you aren’t ready for double unders in a workout at all feel free to stick with singles. Drag ropes are available as well to up the difficulty of either doubles or singles. Your score for this workout will be the last round you completed of both movements and any extra reps in the next round.

standard: knee push ups, single udners
rx: push-ups, double unders
sport: strict HSPU, double under
overachiever: strict HSPU, drag rope double under