Skill
EMOM for 10 Minutes
1 Thruster

Spend ten minutes working up to a heavy thruster. The best way to get this done will be to start with a squat clean and then rather than just standing up like you normally would you’ll want to push through the middle part of your squat with as much speed as possible to send the bar up over your head in one smooth motion. You are always welcome to start with a power clean before doing your thruster but this can sometimes take some of the power out of it and make the bar feel a bit heavier. Give it your best shot and remember the heavier you lift during the skill work the lighter your bar will feel during the workout right?!

Workout of the Day
For time
400m Run
50 Thrusters
400m Run

Lighten up your bar quite a bit after the skill work before getting ready to tackle today’s workout. We’ve got a large set of light thrusters sandwiched between two four hundred meter runs. Plan to choose a weight for your bar that allows you to knock out pretty large sets as you work through your set of fifty. Being able to open with a set of ten to fifteen thrusters would be a good place to start.

standard: 45/35 lb.
rx: 95/65 lb.
sport: 115/85 lb.
overachiever: 135/95 lb.