Thruster
In 7:00 Complete 5-5-5-5 (Moderate to Heavy)
In 7:00 Complete 3-3-3-3 (Heavy)
Metcon:
10-9-8...3-2-1
Bar Facing Burpees
Deadlift 225/155
10 Min Cap
Competitor's Extra:
Barbell Z-Press 5x10 (YouTube it if you don't know.)
ATHLETES NOTE:
Take your time between sets on the Thrusters - catch high on that front rack and get down the timing of the press and hip extension. All sets should be at a working weight.
Bodybuilding Workout: (Abs, Shoulders and Traps)
- Hanging Leg Raises – 4 sets x 30 reps
- Dumbbell Shoulder Presses – 4 sets x 8-10 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
- Reverse Crunches – 4 sets x 30 reps
- Upright Rows – 4 sets x 8-10 reps
- Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
- Kettlebell Shrugs – 4 sets x 8-10 reps
- Snatch-grip High Pulls – 4 sets x 8-10 reps
- Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps