Wednesday, July 15

rx

21-15-9 reps for time of:
Cal row
Thrusters (65/95 lb)

Score: Total time

intermediate

21-15-9 reps for time of:
Cal row
Thrusters (55/75 lb)

Score: Total time

beginner

15-10-5 reps for time of:
Cal row
Thrusters (35/45 lb)

Score: Total time

Intended Stimulus

• Sub-8:00; advanced athletes sub 5:00.

• Short and fast effort; start at a challenging pace and hang on.

• Light thrusters; 15+ unbroken reps throughout.

• Row in under 1:30.

Skill Work

Pre-workout strength
Every 2:00 x 5 sets:
2 thrusters + 2 push presses + 2 front squats
– Start at workout weight, and build to a moderate-to-heavy load.