Warm up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
5 Back Squats (Light Weight)
Build To Working Weight
Back Squat
On the 2:00 x 3 Sets:
Build to 85%
On the 2:00 x 5 Sets:
2 Back Squats
*Use Same Weight Across
Thruster
6 Sets For Total Load:
2 Sets of 3 Thrusters
2 Sets of 2 Thrusters
2 Sets of 1 Thruster
Rest 1-2 Minutes Between Sets.
"Jet Engine"
AMRAP 8:
1 Rope Climb (15ft.)
2-4-6.. Thrusters 75 / 55 lb
Modifications:
ROPE CLIMB
- Reduce Height
- 5 Strict Pull-Ups = 1 Rope
- 5 Toes To Bar = 1 Rope
- 6 Alternating Dumbbell Plank Rows = 1 Rope
- Lay to Stand Climb
THRUSTER
- Reduce Loading
- Sub Dumbbells
- 2 x Air Squats
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