Today we get into a heavy thruster to start! How’s the strength endurance work been paying off? Let’s find out! Then our conditioning is a very similar test to an open workout from 2017! A couple that will challenge general stamina in both lower and upper body. No matter how slow you try to go to avoid the discomfort, you can’t. Might as well smash it!!
5:00 jump rope skill work / practice
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1:00 couch stretch each leg
:30 pec stretch each side (forearm on right or wall)
:30 banded lat stretch each side
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10 lateral lunge
10 curtsy lunge
:10 supinate dead hang from rig
10 light db strict press
5 db front squat
2 rounds
In 15:00, build to a heavy single squat clean thruster!
RXconditioning:
36 double unders
9 thruster (95/65lb)
10 rounds for time
15:00 time cap
Intermediate:
45 single unders or reduction in dubs
9 thruster (75/55lb.)
10 rounds for time
Baseline:
36 single unders or plate hops
9 thrusters (35/20lb.) consider db scale
10 rounds for time
Landline lateral rotation
3×20 (10 each side)
