September 5, 2014 admin


1. 15mins: Build to Heavy Thruster

Notes:  Ideally this bar is taken from the ground.  Scaling options: Thruster from rack, Front Squat, Deadlift.

2. AMRAP 8mins:

Hang Squat Clean Thrusters @ 60% of above
*Complete 4 Burpees Every Minute

Notes:  There is a 40 rep max on this workout.  If you hit 40 Thrusters, record your time.

Competitor’s Program

1. 1RM Front Squat

2. EMOMx10:

Odd: 8-10 C2B Pull Ups
Even: 6-8 HSPU

3. AMRAP 5mins:

3 Deadlifts 315
30 Double Unders

“Real knowledge is to know the extent of one’s ignorance.” – Confucius

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