Warm-up

Strength:

No percentages, go by feel today.

Every 2min x 10min (5 sets)

Back Squat x 5 reps

Conditioning:

No Rx today. These are movements that would come up on Friday so take this time to practice a weight and a skill variation that is challenging. You may vary the pulling movement each round to practice the different options. You can even change the weight on the thrusters as long as they stay unbroken each round. But remember, heavier isn’t always better. SPEED and efficiency with proper technique will get you farther.

Every Minute on the Minute x 10min

1- Thrusters x 10 unbroken reps

2- Pulling Variation* x 30sec

*Pull-ups, Chest to Bar Pull-ups, Bar Muscle-ups

Finish:

2 sets

IYTW’s x 6 each

Deadbugs x 20 Slow & Controlled Reps