Fitness
A. In 10 minutes, work up to a heavy thruster from the rack (great form and stability)
B. for time
row 1k
run 1k
*take 1 second off of aerobic time for each pound of thruster
Performance
A. clean + 2 jerks @ 67% X 5; rest 75 seconds
B. belly-to-wall handstand holds X 50 seconds X 3; rest 90 seconds
C1. barbell bent over rows @ 1010 X 6-8 X 3; rest 30 seconds
C2. single arm ring FLR X 10-15 seconds ea X 3; rest 60 seconds
Thursday, August 28, 2014
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