Thrusters = Your Best Friend
Thursday
Workout of the Day
Fitness
Strength
Bench Press 5-5-5-5-5
Conditioning
In 3 mins: 30 Thrusters, 95/65lbs. Max Pullups Rest 3 mins
In 3 mins: 30 Pullups Max Thrusters, 95/65lbs. Rest 3 mins
AMRAP 3 mins: 15 Thrusters, 95/65lbs. 15 Pullups
Sport
A. Every two minutes, for 12 minutes (6 sets): 2 Front Squats + 1 Jerk@90%+ CJ
B. In 3 mins: 30 Thrusters Max C2B Pullups
Rest 3 mins
In 3 mins: 30 C2B Pullups Max Thrusters
Rest 3 mins
AMRAP 3 mins: 15 Thrusters 15 C2B Pullups
C. Not for time: 1600m Row 1600m Run
Barbell Club
Footwork warmup for SJ
A. Split Jerk, build to a heavy single
B. Power Clean 5×1@90%
C. Every two minutes, for 12 minutes: 1 Clean + 2 Split Jerk@90%
D. Clean Pull, 4×2@105%
