Wednesday Nov 02, 2016
Thrusters. Forever.
Competition Class
Strength
E2M12M
E2M12M
2, 1, 2, 1, 2, 1 Back Squats
80%, 88%, 82%, 90%, 84%, 92%)
1 Box Jump (AHAP)
Death By Thrusters 95/65*
RX+ = min1-4 @ 135/95, min 5-8 @ 115/75, min9 on 95/65
*pick a load that will allow you to get in to the low-mid teens
SKILLS & DRILLS
2 Rounds
10 Band pull aparts
10 PVC Pass Throughs
10 Beat Swings
10 Beat Swings w/ tap
E2M6M
3 Bar Taps + 3 Pull-ups + 3 C2B
then . . .
6 rounds of 25% of best UB kipping C2b set
25sec rest b/w rounds
E2M12M
1 Snatch Pull + 1 Snatch from the blocks (just above knee)
E90s x 7
2 Snatch Pulls @ 100%
MIDLINE
Accumulate 2min in an L-sit
