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30.8.2022 THRUSTER DAY

WARM UP

2 rounds:

30 Jumping Jacks

20 Med-ball Air Squat

20 Med-ball Strict Press

30 Jumping Pull-ups



STRENGTH &

SPECIFIC WARM UP

Thrusters

5 Muscle Clean

5 Front Squat

5 Push Press

5 Thruster

THRUSTER BUILD-UP IN 8:00Heavy single of the day

Then:

:20 WORK / :10 OFF x 2 Set:

:20 Thrusters

Rest :10

:20 Pull-ups or scaling

Rest :10



WOD

“FRAN“

For Time:

21-15-9

Thrusters

Pull-ups



POST WORKOUT

3 Sets x 10 Strict Chin-ups

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