Skill:
Thruster Progression w/ PVC/Barbell + Complex Review
Strength:
e90s x8 (12 min)
Rd 1-2: 5 UB Thruster @40-50%
Rd 3-4: 4 UB Thruster
Rd 5-6: 3 UB Thruster
Rd 7-8: 2 UB Thruster @80-90%
**Beginning from a light to moderate weight (30-40%), athletes will build to a challenging UB Thruster weight. Athletes still developing this movement should work at light to moderate weight focusing on technique and maintaining good position.
WOD:
3RFT:
500/400m Row
15 Bar Facing Burpees over Barbell
10 Thrusters @70-80% / 3-5 UB Reps (155/105)