S&C 06/27/2019

Grit Strength and Conditioning – Strength & Conditioning

Thruster (1 rep x 8 min EMOM)

* Every minute on the minute, perform 1 thruster (from floor).

* Warm up to 70-75% and build each set or every other set to heavy single. Record heaviest successful lift.

Metcon (Weight)


50 Double Unders

10 Burpees Over Bar

1 Thruster

* Score = Total weight for all successful thrusters. (You choose the weight.)

After 50 DUs and 10 burpees over bar, perform 1 thruster at a weight you choose. If you make it, count that weight and start over with DUs. If you miss it, you don’t count it, but still start back at the DUs. Only 1 attempt at thruster each round. Choose wisely!

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