In WOD we THRUST

Competition Class

Strength

Skills&Drills

BUILDING MACHINES

32min EMOM
min1: Bike / Ski / Row 12/9 cals
min2: 4x10m Bear Hug Walk 150/100
min3: 4x10m 1-arm Farmer's Carry + 1-arm FR Carry (switch arms every 10m)
min4: 6-8 GHD Sit-ups (limit volume if new to this mvmt)

OLYMPIC WEIGHTLIFTING

A. 15min to work through:
5 x 1 High Hang Power Snatch (building)
5 x 1 Hang Power Snatch (building)
5 x 1 Power Snatch (building)

B. 3x5 Snatch Grip Deadlift @ 85-95% 1RM Snatch

MetCon

CLASS

5min AMRAP

2, 4, 6, 8, 10, ...
Thruster 95/65
Rx = C2B Pull- ups, RX+ = Bar Muscle Ups

Rest 3min

5min AMRAP
2, 4, 6, 8, 10, ...
Thrusters 95/65
Burpee Box Jump Overs 24/20

Rest 3min

5min AMRAP
2, 4, 6, 8, 10, . . .
Thrusters 95/65
Rx = Pull-ups, Rx+ = C2B Pull-ups

immediately into:
8min to work to:
1RM Thruster (from floor)

Score = Total Reps & Load