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August 28, 2017

Skill

EMOM for 10 Minutes
2 Thrusters

This skill work is a warm up for our metcon and also technique review for a unique and difficult movement.  The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat.  Pop the hips open at the tail end of the squat to drive the barbell upward. Work at a moderate weight across all 10 rounds or increase slowly after you have mastered the technique. Plan to end at a weight that is equal or heavier than the weight you plan to use in the workout.

WOD

AMRAP in 8 Minutes

4-8-12-16-20 …
Lateral burpee over the bar
2-4-6-8-10 …
Thruster 135/95 lb

Workout notes: Today we have classic and difficult couplet on the menu.  You’ll climb as high as you can in today’s workout starting with 4 burpees and 2 thrusters and adding 4 and 2 reps to each movement respectively.  Start with burpees and just remember that your number of thrusters is one half of the number of burpees you completed in that round.  If you finish the round of 20 burpees and 10 thruster and then finish 24 burpees, your score would be 20+24. The benchmark load on the thrusters is on the heavier side. The total number of thrusters is on the lower end in each round so use this opportunity to test out a heavier weight if you feel you are ready. You should definitely be able to perform the first couple of rounds unbroken if you choose to!

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