Strength
Every :45 for 3 sets:
- 10 Thrusters @ 10X1
Rest 1:00
Every :45 for 3 sets:
- 10 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 3 sets of 10 reps at the top of every :45, then rest 1:00 and repeat 3 sets of 10 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 and 2021.03.15. If you were not here, choose a light weight that allows you to remain unbroken and on tempo for all 6 sets.
Conditioning
Complete as many rounds as possible in 12:00:
- 4 Burpee Box Jump Overs
- 12 Dumbbell Hang Snatch
- 24 Double Unders
Notes
Today’s conditioning is 12-minutes of burpee box jump overs, hang snatch, and double unders. Your score is the number of rounds and reps completed.
The burpee box jump overs should be performed quickly, but safely. Don’t let the 4 reps take longer than :20. Adjust the number of reps or the box height as needed.
The hang snatch should be done with a light weight that allows you to perform the 12 reps unbroken throughout the workout. Switch hands every rep.
The double unders should also be quick. Don’t work for more than :20 on the jump rope. Substitute single unders or adjust the number of reps.