-This is definitely a “BE SMART” workout. Stick to sets that make sense to YOU
-Pace is the name of the game
-Make up time by going fast at the movement that you are good with
-Set up is key. Place the bar in front and jump rope behind you.
Thrusters- 1 or 2 sets max
-Remember to rest at the top of the rep of the Thruster
-If it taxes your shoulders to rest at the top of Thruster, put the bar down
-Control the last rep to the ground. Keep it in the place where you start.
Double Unders- Break into manageable reps dependent on skill
-Small goals get you to the number you want without missing
-Jump with feet together and relax your shoulders!!!!
-Save your shoulders for the thrusters. Use your wrist!
REMINDER: IT’s NOT HOW YOU START! IT’s HOW YOU FINISH!
-Drink lots of water and eat well!
Warm Up: 5 Rounds
:30 seconds on/:30 seconds off
-Single Under on the Odd Rounds
-Double Under on the Even Rounds
Dynamic: PVC or Barbell
10 reps (**each leg if single leg or arm mechanic)
1- Squat with barbell on knees – Rotate Left and right
2- Strict press
3- Front Rack Shoulder Rotation
(Place the bar in the front rack and rotate arms forward and backward as far as you can go)
4- Front Squat
5- Back Squat Thruster
Specific: Thruster Practice
Load a Barbell with WOD Weight – 3×3-reps
WOD Score: FOR TIME… NO TIME CAP
Barbell Smash for 5-minutes
Banded Couch Stretch on the Rig 2.5-minutes