NOTES ABOUT TODAY’S TRAINING

– Strength: Build to a 1RM Thruster from the rack.
– Metcon: Go fast or go home! Push your limits today with pace and go light on your thrusters – treat this workout as you would Fran.

STRENGTH

1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00
– Beginner: Heavy set of 3 from the Rack.
2) Metcon Warm-up:
3 Rounds of:
Thrusters
3 Bar Facing Burpees
Rest 60s
*progress to Thruster weight over the 3 rounds

CONDITIONING

“Jim Beam”
For time:
9-15-21
Thrusters (95, 65)
Bar Facing Burpees

L3: (75, 55)
L2: (65, 45)
L1: (55, 35) (Burpees)
9:00 Time Cap

EXTRA CREDIT

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Foam Roll Lateral Hip x 60s each side.