1.3.23

A: Strength

Thruster

3 Rep Max (From Rack)

-15:00 to Build

B: Front Squat

5x5 @ 82.5%

C: Workout

AMRAPx5

6 Box Jump Overs (24/20")
6 Thrusters (135/95#)

Rest 2

AMRAPx4

6 Box Jump Overs
6 Thrusters (115/85#)

Rest 2

AMRAPx3

6 Box Jump Overs
6 Thrusters (95/65#)

Workout Stimulus:

As each set in this piece gets lighter and shorter as far as the time domain goes, the pace should get more intense. With the moderately heavy barbell in the AMRAPx5 it’s too much to sprint. Jumping up, stepping down, and breathing at the top of each thruster will be important. By the time you get to the last AMRAP, it’s go time. Pull the bar down, Don’t allow yourself time to think before jumping up on the box. Go for broke.