Skill

EMOM for 10 Minutes
1 Squat clean thruster

The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  We’ll start by cleaning the bar from the floor and dropping into the bottom of your squat, from there, drive upwards and pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique.

WOD

for time

30 Thrusters 95/65 lb
200M Run
21 Thrusters 95/65 lb
200M Run
12 Thrusters 95/65 lb
200M Run

Workout notes

Today’s workout has a high volume of thrusters and three short runs.  The benchmark load on the bar is fairly light so keep that in mind when choosing your weight on the barbell.  Ideally you can open up each round with a large set and then chip away at the rest of the reps. It’s okay to treat those second and third runs as a recovery run which will make this workout feel a lot like an interval workout so move quickly but use that time to get ready for your next set on the barbell.