1. 5 x @76%
2, 1 x @86%
3. 5 x @78%
4. 1 x @88%
5. 5 x @80%
6. 1 x @90%
Rest between 1:30 - 2:00 between sets.
These percentages are based off your most recent FS 1RM (We tested on 7/11/16).
Warm up the same way you normally would till you hit the working sets. I recommend calculating your numbers before class so you can come in ready to squat.
3 rounds for time:
15 [unbroken]* thrusters (95/65)
12 burpees over bar
Time cap: 12 minutes.
*unbroken thrusters: every time you drop the bar mindset you will add 3 more thrusters to that set. So, if you drop the bar on rep 11 you don't have 4 reps left, you now have 7 reps left. Dont get capped. Scale approximately.
We just sent you an email. Please click the link in the email to confirm your subscription!