Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: the 5 positions of the barbell thruster. (5 min)
2. Ten minutes for deliberate practice of the positions of the thruster, and warm up for workout. (10 min)
3. “Humungo Jerry”
- 100 Thrusters
- Row 2k
- Run 1 mile
- 300 Double-unders
Split thrusters, row, and double-unders evenly. Run as a team.
LIII: thrusters @ 135/95lbs
LII: thrusters @ 95/65lbs or 50% of 1RM
LI: 30 thrusters, row 1k, run 800m, 3 min double-under practice, not for time