Skill:
4x10 (5R/L) 1-Arm KB Thrusters
**Athletes will complete 5 kettlebell thrusters right then left and build over the course of their sets to find a challenging wait for the workout.
Strength:
Back Squat
Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x4@80%ww
1x4+AMRAP@80%ww
WOD:
11 min AMRAP:
8x 10m Sprints
10 (5R/L) 1-Arm KB Thrusters @53/35
**REST 30 sec between Rounds**
Accessory Work:
Row Conditioning
Every 3 min x 5 sets (15 min)
500m Row @ increasing pace each set
NOTES: Goal is to increase speed each 500m. Record splits for each round.