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.
“Wallballs And Prayers”
AMRAP 4 Minutes
18 Wallballs 20/14lbs
AMRAP 5 Minutes
14 Wallballs 20/14lbs
AMRAP 6 Minutes
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