8:00 minutes, For Quality
1:00 minute Machine of Choice (Easy pace)
5/5 World’s Greatest Stretch
10 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
5 Squat jumps

Strength

Thrusters
Every 1:30, 5 Sets
3 Reps @ 70%+
Directly into..
Front Squats
Every 1:30, 5 Sets
3 Reps @ 70%+

The goal today for both the Thrusters and the Front Squats is to build from 70% up to
around 80% over the course of the 5 sets. This is a great way to build in some
technical strength work as it allows you to build as much or as little as you need for the
day. If you are feeling it, then go for it, if you are a little fatigued today then keep in the
range of 70-75% to reduce stress on the system.
For the Thrusters we are looking to maintain a solid front rack position, working on
control in and out of the squat and then acceleration through the midline and pressing
strong into an overhead press position with the barbell over midline. Work to do the
Thrusters in succession by riding the barbell from the overhead press right into the
front squat and back out into the next rep.
Our Thrusters will set up the Front Squats today as we will build close to where we
should be starting the Front Squats. All we need to do is add a little more weight and
then continue our ascent in loads over the course of the next 5 sets. The thrusters
should provide a nice primer to get the Front Squats feeling powerful and strong.

WOD
AMRAP 9
10 Pull-Ups
10 Box Jump Overs 24/20”
30 Double Unders
10 Handstand Push-Ups
10 Wall Balls 20/14 lb, (9/6 kg)
30 Double Unders

Primary Objective: 3+ Rounds
Secondary Objective: Unbroken movements across

Today’s workout is all about speed and maintaining a high intensity level. The primary
goal is to complete the workout without breaking up the movements whenever
possible and to keep transitions between exercises swift. This 9-minute AMRAP is
designed to be a real burner