A Ladder of Thrusters

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 3 Muscle Clean + 10 sec FS hold
3 x 3 + 1

B) Clean Pull to Knee + Clean&Jerk (stay power today):
60/3, 70/3, 75/3, 80/2, 85/2x3(sets)

C) Clean Pull
105/1x6

GYMNASTICS
3 Rounds:
1 Wall Walk + 20 Shoulder Taps
50 single unders
Rest 1min Using S HSPU #'s from last week:
40% ME UB Strict HSPU
repeat with 30% reps after 20s rest
repeat with 20% reps after 20sec rest
Rest 2min  
40% ME UB Strict HSPU
repeat with 30% reps after 20s rest
repeat with 20% reps after 20sec rest
Rest 1min
1min AMRAP Kipping HSPU

LOWER STRENGTH

6 Sets
12m Barbell Walk (back rack, Heavier than last week)
Rest 2min between sets
(set up racks 12m apart - walk from one end to the other)

 

MetCon

E2M10M

1 Thruster + 2 Front Squats (from rack)
3 Strict Pull-ups + 5 Beat Swings

For Time:
10 Thrusters
8 Thrusters
6 Thrusters
4 Thrusters
2 Thrusters

RX+ = 155/105, 185/125, 205/145, 225/155, 245/165
RX = 115/75, 135/95, 155/105, 185/135, 205/145