Warm Up: RUN PREP (10 MINS)
PRE: 4 x 800 m RUN 2:30 r btwn rounds (22-26 MINS)
Review: Thrusters (10 mins)
set up - pull (full extension) - fast elbows/elbows up - bottom position (squat mechanics) - finish position (active shoulders, arms locked out, bar over middle of frontal plane)
Warm up with bar and add weight
WORK: 3 RFT (7-9 mins)
500 m ROW
5 Thrusters
Rx: 115/75
Rx2: 95/65
Rx3: 85/55
MOD: KB Thruster any weight
No comments:
Post a Comment