For Time:
30 Thrusters
30 Sumo Deadlift High Pulls

For Time:
20 Thrusters
20 Sumo Deadlift High Pulls

For Time:
10 Thrusters
10 Sumo Deadlift High Pulls

Today is all about high intensity short bursts and trying to hold on to the bar.  There is no prescribed weight.  Athletes should choose a weight they are pretty sure they can do 20 unbroken thrusters with, but 30 is questionable.  Ideally they use this weight for all 3 sets, but if they drastically under or overestimate their weight they can adjust it between sets.

0-12 Individual Warmup

12-22 Group Warmup

  • Couch Stretch
    • 3 pieces to the couch stretch
    • let them first just get in position staying upright
    • second drive butt towards the wall staying even more upright
      • here have athletes alternate between driving foot into the wall (flexing quad) and pressing through the grounded foot to get closer to the wall
    • lastly drive hips forward again by flexing through the glutes
      • alternate between drive the hips forward hard and just relaxing in that position
    • hit both legs
  • 10 Bootstrappers
  • Ankle Mobility at Rig
    • in lunge position have athletes drive knee forward and outside an upright
    • 10 each leg

22-26 Thruster Prep

  • Emphasize driving through mid/back of foot, elbows up/vertical torso, and using leg drive to get bar off shoulders
  • Have class perform 2 sets of
    • 5 Front Squats
    • 5 Strict Press
    • 5 Thrusters

26-30 Sumo Deadlift High Pull Prep

  • Emphasize knees out at bottom, explosive hip drive, straight and upright back
  • 2 Sets
    • 5 Sumo Deadllifts
    • 5 Sumo Deadlifts + Shrug
    • 5 Sumo Deadlift High Pulls

30-35 Warmup to weight and final prep

35-45 Metcon

  • Focus cues
    • Thruster
      • Toes up, Elbows up, open hips, chest through on lock out
    • SDHP
      • knees out, knees back, elbows high

45-60 Cooldown/Scores

  • Have them keep out bars
  • Barbell Mash quads
  • 3 sets of max empty barbell curls!!