Tuesday, 7/7

Warm-Up
3 Rounds of
12 Pause Squats
6 Alt T Push-ups
12 Spider Lunges
6 Quadruped Ext & Rotation/ side

then,

1 Minute Death Stretch/ side
1 Minute Band Super Front Rack/ side

Met-Con
Prep:
1 x 5 Front Squat + 5 Strict Press (bar only);
2 x 5 Thrusters working up to starting weight

Work:

3 Rounds of :20 Max Rep Thrusters / :40 Rest (M: 95/65, W:63/45);

1 Minute Rest & Adjust Weight;

3 Rounds of :20 Max Rep Thrusters / :40 Rest (M: 115/85, W:83/65);

1 Minute Rest & Adjust Weight;

3 Rounds of :20 Max Rep Thrusters / :40 Rest (M: 135/95, W:103/75);

1 Minute Rest & Adjust Weight;

3 Rounds of :20 Max Rep Thrusters / :40 Rest (M: 115/85, W:83/65)*;

1 Minute Rest & Adjust Weight;

3 Rounds of :20 Max Rep Thrusters / :40 Rest (M: 95/65, W:63/45)*

* If both partners feel confident, they can stay at the final weight, or even increase beyond final weight, for one or both of last two sets.