Strength
Every :40 for 4 sets:
- 8 Thrusters @ 10X1
Rest 1:30
Every :40 for 4 sets:
- 8 Thrusters @ 10X1
Notes
Today’s strength is thrusters. We backed off our thruster progression last week, but are picking up again this week. You will perform 4 sets of 8 reps at the top of every :40, then rest 1:30 and repeat 4 sets of 8 reps at the top of every :40. Every rep will be performed with a 10X1 tempo.
This progression will continue until we see thrusters pop up in the Open. Aim to use the same weight that you used on 2021.03.05. If you were not here, choose a light weight that allows you to remain unbroken and on tempo for all 8 sets.
Conditioning
3 Rounds for time
- 21 Chest to Bar Pull Ups
- 18 Wall Balls
- 12 Power Cleans
15-minute time cap
Notes
Today’s conditioning is 3 rounds of pull ups, wall balls, and power cleans. Your score is the time to complete all 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The pull ups should be completed in no more than 4 sets each round. Substitute jumping pull ups or ring rows, if needed.
The wall balls should be done unbroken throughout the workout. Choose a ball light enough to maintain those bigger sets.
The power cleans should be at a moderate weight that allows you to complete the 12 reps in under 1:30 each round. If you are using a barbell, quick singles would work well. If you are using dumbbells or kettlebells, aim to complete the 12 reps in 1-2 sets.