Skill
EMOM for 10 minutes
2 thrusters
Spend ten minutes working up to a heavy double thruster for the day. We most often see thrusters in larger sets at light weights so this will be a but of a challenge. Clean the bar up to your shoulders with either a power clean or a squat clean. If you choose a squat clean you’ll want to come directly out of the squat into your first thruster. Utilize the power from your hips to send the bar off of your shoulders as you press overhead. If you can try to go directly from your overhead position into the next thruster that should make things a bit easier.
Workout of the Day
AMRAP in 10 minutes
2-4-6-8-10…
thrusters
weighted step overs
Hang on to your barbell after the skill work and get ready for some more thrusters! You’ll want your bar to be light enough to move through unbroken sets of thrusters through at least the round of 8 or 10. For the step overs you’ll need just one dumbbell and a box. You can choose to hold the dumbbell however you want for the step overs so give a few reps a try before the workout starts to find your preferred way to get up and over the box for each rep. At the end of the ten minutes your score will be the last round you complete of both the thrusters and step overs plus any extra reps in the next round.
standard: 75/55 lb, 35/20 lb
rx: 95/65 lb, 50/35 lb
sport: 115/85 lb, 65/45 lb
overachiever: 135/95 lb, 70/50 lb
CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the thrusters and a dumbbell, kettlebell or even a medicine ball for the step overs. If you don’t have a box, bench or chair to use for the step overs or step ups you can do lunges instead. If you are using a kettlebell or dumbbell for the thrusters you can either split the reps between arms or you can try hanging on to your weight with both hands which can make things a bit easier. At the end of the ten minutes your score will be the last round you complete of both the thrusters and step overs plus any extra reps in the next round. See you on the leaderboard!