Wednesday 5.5.21

Warm-up:

Coaches Choice

Prep:
Thruster
1set x 5reps: Light-load
1set x 5reps: Workout-load
1set x 3reps: Over-load  (heavier then workout weight)

Take from ground

Conditioning:

Part #1:
Four 4min Rounds
250m Run
15 Pull-ups
Max Rep Thruster

-Rest 1min between rounds-

Scaled:
45#/35# Empty Barbell
Reduced Rep Pull-ups (10)

Rx’d:
75#/55#

Rx’d+:
Chest to Bar Pull-ups (15)
95#/65#

-Rest 5min, then part 2-

Part #2:
3 Rounds [Quality]
10 Barbell Bent Over Rows*
15ea Russian Twists
15 Plank up-downs**

*Start with thruster weight, add weight if needed
**Starting on elbows, go up to lock-out (palms) and back down for 1rep