Saturday in the Park – This Saturday at 9:30 am. Please PLEASE sign up in advance.

“You don’t become stronger by missing lifts. You become stronger by making them.”

Warmup
Run to Sessions
Hip Mobility
10 Downdog Push-ups

Review Thruster technique:
(5 minutes light practice)
L 2-4 – Barbell
L 0/1 – Kettlebell

Conditioning

“Isaac Jogues”

Level 3/4
On a running clock, 36 minute limit:

At 0:00
4x AFAP
200 yd Run
15 Thrusters

At 12:00
3x AFAP
400 yd Run
10 Thrusters (heavier)

At 24:00
2x AFAP
800 yd Run
5 Thrusters (heavier)

L4 – M: 95/115/135, W: 65/85/105
L3 – M: 75/95/115, W: 55/75/85

Level 2
36 Minutes E6MOM (6 rounds)

12 Thrusters
400 yd Run

L2 – Double KB (try to do 2x16k/2x12k or heavier if possible), Barbells (M:75+/W:55+) ONLY IF there is enough equipment/space for everyone

Level 0/1
5x AFAP

10 Kettlebell Thrusters
400 yd Run
120 seconds Rest

L0/1 – preferably 10 double KB thrusters, or you can do 7 single KB thrusters on each side

Core

3x
20 Partner Leg Throwdowns
10 Supermans (2 sec hold)