A and B – Thruster practice and Thruster strength

A – Build to a moderately tough 3 rep thruster (from rack) in 12 mins

B – Practice high rep and repeatable thrusters.  4 mins EMOM

Athlete 5 reps 95/65

Sport 10 reps 95/65

***hips below parallel and bar completely overhead at top.

 

C – Main Event

Fight Gone Worse

3 sets with a 2 min break between

 

Min 1 – Max KB Swings 1.5/1

Min 2 – Max row cals

Min 3 – Max burpees

Min 4 – Max Bike Cals