Warm-Up: Coach’s Choice
Strength/Skill: Thruster
5 x 5
Stimulus/Focus: These should be heavy thrusters for 5 reps. Aim for 75% for all sets. Focus on midline stability, explosive hip extension, and a strong lockout on top.
WOD: 5 Rounds – 3 Minutes Work/3 Minutes Rest
1 Rope Climb
5 Thrusters (95/65)(65/45)
Stimulus/Focus: Work the entire 3 minutes. It’s a 1:1 work rest!
Cool Down: 400 Meter Run/Jog