1. Thruster
On the Minute x10
1 Squat Clean Thruster

2. Awful Annie
50-40-30-20-10 reps of:
double unders (2:1 singles)
tuck crunches (hollow, to tuck, to hollow)

Notes: Best lift on the SCT was 175lbs. Cody was giving technique tips on the pull from hang clean. Holding the bar in front, bend at the hips and lower until the bar is just above your knees and close to your legs. Practicing the technique I POWER CLEANED 195lbs, but was not in position to complete the thruster. Last week I hit 185lbs x3 for the thruster so I think that 195 is achievable. Used the heavy rope for condtioning piece, all sets with the rope were unbroken and the tuck crunches were broken into sets of 10 with minimal rest.

EMOMx5:
5-4-3-2-1 Squat Clean Thrusters
Start at 115 and add weight (your choice) every round
Rest 5:00
EMOMx5:
5-4-3-2-1 Squat Clean Thrusters
Start at 115 and add weight (your choice) every round

Round 1: 115-135-145-155-165lbs.
Round 2: 115-135-145-155-175lbs.

E2M for (8) Rounds:

8 Toes-To-Bar
1 Squat Clean Thruster

Used 165lb. for SCT. Consider scaling up to 170-175 next time out.

A: Every 1:30 for 6:00 (5 total sets):
3 UB Squat Clean Thrusters

B: Midline March
3 RFT:
20 V-Ups
40 HS Shoulder Taps
20 OWLS @ 35lbs

C: Core Cashout
25 Hollow Rocks
25 Arch Rocks
50 Evil Wheels

A: 135 x 3; 155 x 2
B: 15:36
C: Used Bender Ball for Hollow/Arch. Evil Wheels 5 x 10

A: BBG
EMOM for 7:00-
3 UB T&G Hang Squat Cleans (Go right into Thruster on last rep)*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

B: Conditioning
For time: Row 20 Calories
60 Wall Balls 15#
Row 20 Calories
*Do not strategize the 60 Wall Balls. Do as many as possible UB, with the goal being 60 UB.
*Wall Balls 30/15/15. So much for not strategizing.

A: 95-115-125-135-145-155-160lbs
B: 6:06

Every 45 Seconds for 21 Minutes:

1 Squat Clean Thrusters (95lbs)

Completed all 28 rounds at 95lbs. This was light, did not want to go heavy with Dr. Mike's tmrw.

4RFTT:

8 Hang Squat Clean Thrusters @ 95lbs
12 Lateral Burpees (Over Trash Can)
16 KB Swings @ 35lbs

Rest 1:1

23:59

Squat Clean Thrusters 5 x 1
115-135-145-150 (x2)

-then-

45 SCT @ 50% of above max
Note: 5 burpee penalty each time you set the bar down.

9:49 @ 75lbs
Took (4) penalties

15-12-9 reps of:
Evil Wheels
Ball Slams @ 20lbs

AMRAP 6:
(4) Squat Clean Thrusters @ 95lbs
(4) Burpees

(5) rounds even

- rest 2 minutes-

AMRAP 2:
Jump Rope

- rest 2 minutes-

(3) RFT:
10 WallBalls @ 15lbs
10 T2B

Finish with 400m run (1.0 incline, 8.5mph on treadmill)

(10 minute cap) 7:06