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March 19, 2018

20TUESDAY
Thruster/Skill-Density Aerobic Muscle Endurance


A. Thruster; Build up to 3RM from rack;

F: 5x Front Squat + 5x Push Press
[all fsq, then all ppr]
P/S: build to tough set of 3 rep thruster

B. Alt EMOM 15;
start at worst station; rotate through
1. Row/Airdyne; 10/8 Cals high effort
F: 8/6 reps
P; as rx
S: 12/10 Cals

2. Thruster x10-12 reps
F: 2DB Thruster or light barbell
P; 95/65#
S: 115/75#

3. CtB Pull Ups x10-12 reps
F: 8-10x Ring row or kipping pull up practice
P: 10-12 reps for quality
S: CtB Pull Ups x12-15 reps

Score is lowest at each station in any 1 round

C. Finish with; optional
3x15 Hammer Curl  

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