A. Thruster build to a heavy single in 10 mins, bar starts empty on the ground
B. E: 2:00 x 4 1-2 Thrusters at 80-90% of heavy from part A
M:
3 Rounds each for time
200m Run
9 Thrusters 95/65
9 Pull Ups
rest 1 min
Program Notes:
Today we are continuing our strength work with the Thruster. Take ten minutes to find a technical max for the day. The drop sets that follow are up 5% from last week. Then our metcon today is a “Fran” interval. The rep total is
just over half of a full “Fran” I want to save your legs for the back squat next week.
Metcon intention/notes :
These intervals are intendefd to be hard and fast. Approach them with reckless abandon. Sprint the run, unbroken thrusters and pull ups.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 9 Chest to bar pull ups or 6 Bar Muscle Ups(only if this can be performed unbroken and fast)
Intermediate: 75/55
Scaled: 65/45, jumping pull ups
Beginner: DB Thrusters 25/15, ring rows, 100m run