Skill
EMOM for 10 Minutes
1 Squat clean thruster

Spend ten minutes working up to a heavy squat clean thruster today. You will start with a normal squat clean catching the bar in the bottom of your squat. As you’re coming out of the squat focus on speed and explosive hips as you “throw” the bar off your shoulders to finish with the bar locked out overhead. Hopefully getting some weight on the bar during the skill work will make the thrusters in the workout feel light!

Workout of the Day
AMRAP in 10 Minutes
1-2-3-4-5-6-7…
Thrusters
3-6-9-12-15-18-21…
Double unders

If you made it in to the gym by noon on 3/16/2020 you will be giving this workout a second try. This was the last workout programmed before we shut the gym down last March so it seems fitting to revisit it one year later! Choose a thruster weight that is on the lighter side today. Double unders can be scaled by choosing to count up by two’s instead of three’s or even just follow the same rep scheme as the Thruster and count up by one every round. That way you can still get some double unders in without getting stopped in your tracks with too many reps. Singles are always totally fine as well but throw a few double under attempts in there if possible!

standard: 75/55 lb, single unders
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/85 lb