Fri Apr. 11 "Shake Down"

Move

1) On the Minute x 10: 1 Push Press (Building to technical load)

2) 15 Min AMRAP

15-12-9-6-3
Bike Cals
Thrusters
Rest 30 Seconds

Train

1) On the Minute x 10: 1 Push Press @ 80-90%

2) Shake Down

For Time (15 Min Time Cap)

600m Run OR 36/30 Cal Bike
30 Thrusters (95/65)
400m Run OR 25/20 Cal Bike
20 Thrusters
200m Run OR 12/10 Cal Bike
10 Thrusters

Stimulus

1) Your working sets should stay within the prescribed percentage range. You can either build over the ten minutes or maintain the same weight across all sets. Take the bar from the rack and focus on an upright dip and drive while avoiding pressing off the shoulders too early.

2) This workout focuses more on aerobic power and large barbell sets. Choose a barbell weight that allows you to complete each round in no more than 2 sets. This weight should not exceed 55% of your 1RM thruster. Runs or bikes should take roughly 3-2-1 minutes, respectively.

Extra Credit

3 Sets For Quality
3 Handstand Push Ups (Hard)
6 Handstand Push Ups (Moderate)
9 Handstand Push Ups (easy)
Rest 2-3 Minutes