Friday April 23rd

3 Rounds
200m Run
10 Empty Bar Thrusters
*Add weight each round

Sets must be unbroken.
Rx M/F should start around 135/95lbs or heavier.
Rest a couple minutes between sets AND increase weight each round

*stay upright in your squat portion of the thruster. Full violent extension of the hips to drive the bar up. Launch that bar off your shoulders by driving with your legs and finish with your arms. Core to extremity, the way your body is supposed to work. Use your big muscles (legs) first finish with your shoulders and arms.


Interval Test
“Wallballs And Prayers”
AMRAP 4 Minutes
12/8 Cals
18 Wallballs 20/14lbs
Rest 2:00

AMRAP 5 Minutes
12/8 Cals
14 Wallballs 20/14lbs
Rest 3:00

AMRAP 6 Minutes
12/8 Cals
10 Wallballs 20/14lbs

*score is total reps. Start each armap fresh on the machine, not where you left off

*scaling notes -pick a wall weight that allows you to finish wall balls in 1 or two sets.
Do not spend more than 1:20 on the cals no matter what machine you are using. scale cals back if you are spending more than that.

Target Score: 2+/3+/4+ Rounds
Firebreather Score: 3+/4+/5+ Rounds