Today is a high speed, high intensity, Fran-like conditioning element. The goal is to challenge thruster strength and build strict pull up capacity during the strength portion and then go fast and take chances during the conditioning. Each interval of the conditioning you should simply pick up where you finish the previous interval in order to provide a simple round + reps finishing total. The loading on the barbell should feel “light” at the start and shouldn’t present a strength challenge where you have to wait to pick up the bar for the next movement. Each segment should go unbroken to start and the limitation should be breathing and heart rate before muscle stamina or strength.
:20 Row
X 6 (rest approximately 20-30 seconds after each)
Goal is to increase intensity each effort while practicing and refining great mechanics.
__________
3 Air Squat (2 count pause in bottom)
5 Scap pull up
5 Scap push up
2 rounds
_________
5 Kip swing
5 Front squat
5 Push press
5 thruster
2 rounds empty barbell
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3 pull up
3 front squat
3 push press
3 thruster
2 rounds at base weight, similar to workout weight.
Every 3:00 x 4 rounds (12:00 minutes)
3 Thruster (from the floor)
+
5-10 Strict pull ups (these should be scaled so you can be challenged by the range you select but still keep the movement strict!)
*The bar can come off the floor with a power or clean into a squat clean.
RXConditioning
5 Sets for max reps of: 3:00 AMRAP/ 2:00 Rest (25:00 minutes)
9 Thruster
9 Pull Up
9 Push Up
9 Front Squat
95/65lb.
*Each round you will pick up where you left off for a total score of rounds and reps at the end of set 5.
Intermediate
5 Sets for max reps of: 3:00 AMRAP/ 2:00 Rest
9 Thruster
9 Pull Up (Banded)
9 Push Up
9 Front Squat
65/45lb.
Baseline
5 Sets for max reps of: 3:00 AMRAP/ 2:00 Rest
9 Thruster
9 Jumping or leg supported pull up
9 Push Up
9 Front Squat
35/15lb.
3×10 Landmine standing Russian twist (https://www.youtube.com/watch?v=MswsBPLGhE8)
