Skill:
4x6 - Barbell Thrusters @moderate weight
OR
4x 3R + 3L 1-Arm KB/DB Thrusters @moderate weight
Strength:
4x - 100m (328 FT) 1-Arm KB Farmer’s Carry/Walk w/ DB/KB/BB/Odd Object (5 gal bucket of water, etc) @moderate to challenging weight (50m down right + 50m back left = 100m)
Farmer’s Walk Highlights:
Upright posture
Tall Spine
Shoulder blades pinched together to keep shoulders in a neutral position
This is a Walk/Carry NOT a run
Heel to toe steps to avoid KB/DB Bounce
WOD:
90 sec Work/Rest AMRAP x5 Rounds
12 Barbell Thrusters @45-55% / 3-4 UB Rds (115/75)
Max Effort Doubles / Singles in any remaining time...
**REST 90 sec AFTER EACH ROUND**
@Home / No Barbell Option:
90 sec Work/Rest AMRAP x5 Rounds
12 (6R/L) DB/KB Thrusters (50-53/30-35)
Max Effort Doubles / Singles in any remaining time…
**REST 90 sec AFTER EACH ROUND**
NOTES: Score Total Double Unders or Single Unders across all 5 rounds.