Thursday 5/4/17 - 3 x 6


MAIN WOD

M-1: Push Press

5-5-5, Down Sets 2x5 @ 90% of Top Set

M-2: Every 6:00 for 3 Sets:

10 Thrusters, 115#/80#

400m Run

10 Thrusters, 115#/80#

*Scale thrusters to challenging but unbroken weight, may scale up to 135/95 if able

L2: Every 6:00 for 3 Sets:

10 Thrusters, 105#/70#

400m Run

10 Thrusters

L1: Every 6:00 for 3 Sets:

10 Thrusters, 95#/65#

400m Run

10 Thrusters

FITNESS CLASS

F-1: Push Press

5-5-5, Down Sets 2x5 @ 90% of Top Set

F-2: 3 Rounds

20 Single Arm DB Thrusters (alt Every 5 Reps)

500m Row

WEIGHTLIFTING

Power Snatch + Snatch

12x1 EMOM

Start at 65%

Snatch High Lift off + 5 sec Essentric + Snatch Pull

7x1 @ 80-90%

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