Warm Up:
2 Rounds:
25 Double Unders or 50 Singles
10 Squat Therapy Reps
10 Good Mornings
1o empty bar presses.

Take 10 minutes to build up to weight you are going to use for the following EMOM
7 Minute Emom
5 Back Squats

35 reps of backsquats in 7 minutes is a lot. See how you feel at 60 percent of your 1rm and go from there 70 to 80 percent would be a good range for this.


Workout:
Death By Dumbbell Thruster:
1 Dumbbell Thruster 50/35
2 Dumbbell Thrusters
3 Dumbbell Thrusters
… Continuing this for as long as you are able.
–Coaches Notes–
Remember the way a “Death By..” set up works is almost like an EMOM. You will do 1 Thruster in the first minute and then rest the remainder of the minute. When the next minute comes you will do 2 reps and then rest, this goes on until you can’t hit that specific number of reps within the minute. The first couple rounds will seem “slow” but just wait till around round 8-10, things will pick up. Score wise you should be aiming for 10-12 rounds so this means you should pick a weight that you are comfortable with on those DBs.

**Optional Accessory Work**
Option 1:
Russian Twist
3×12
Rest as needed between sets.
Option 2:
10 Minutes of Candlestick Conditioning
Rest as needed between sets.
Option 3:
Overhead Carry
3x100m
Rest as needed between sets.