Skill

EMOM for 10 Minutes
2 Thrusters

This skill work is a warm up for our metcon and also technique review for a unique and difficult movement.  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.  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. Plan to end at a weight that is equal or heavier than the weight you plan to use in the workout.

WOD

5 Rounds for time

20 Alternating dumbbell snatch 50/35 lb
10 Left arm dumbbell thrusters 50/35 lb
10 Right arm dumbbell thrusters 50/35 lb

Workout notes

Today’s workout is a five round couplet with two dumbbell movements.  Each round starts with a large set of alternating snatches and finishes with a set of ten one arm dumbbell thrusters.  You aren’t required to complete the thrusters as an unbroken set but it would be a good idea to use a weight light enough that ten were possible.  Ideally you are getting through each set of ten thrusters in two sets at most.