Strength:
Determine 1RM thruster
Bent rows 3 x 4 (heavy working weight)
WOD:
5 minute EMOM
5 thrusters (use 70% of your 1RM)
Rest 1:00 then
12 minute EMOM (alternating)
15 kettlebell swings (53/35)
6 pull ups
Determine 1RM thruster
Bent rows 3 x 4 (heavy working weight)
5 minute EMOM
5 thrusters (use 70% of your 1RM)
Rest 1:00 then
12 minute EMOM (alternating)
15 kettlebell swings (53/35)
6 pull ups