Says it all.
Thruster Progression
Set 1
5 Front Squat, Singles
5 Front Squat, in sequence
5 Push Press
Set 2
5 Thrusters, Singles
5 Thrusters, in sequence
Set 3
Find working load
WOD
15 Thrusters, 95/65 lbs.
3 Rope ascents, 15'
12 Thrusters, 95/65 lbs.
2 Rope ascents, 15'
9 Thrusters, 95/65 lbs.
1 Rope ascent, 15'
Run 1 mile
9 Thrusters, 95/65 lbs.
1 Rope ascents, 15'
12 Thrusters, 95/65 lbs.
2 Rope ascents, 15'
15 Thrusters, 95/65 lbs.
3 Rope ascents, 15'
Skill and drill weakness
