Fri Oct 3

Train/Move
Partner Workout:
1500m Row
30 Thrusters @ 95/75
30 Bar Muscle-ups

Move
Solo Workout:
1000m Row
50 Thrusters @ 45/35
30 Pull-ups

Warm-up
8 Min EMOM:
45s Row
8/8 Single Leg Glute Bridge
45s Row
8 Empty Bar Sots Press

Strength
Thrusters: 5-4-3-2-1-1-1..
Building to heavy single

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Stimulus
Warm-up: Perform seated barbell presses if sots presses are too challenging for your mobility

Strength: Practice the clean directly into squat and thruster. If you need to power clean, set up, and then do a thruster, that’s fine too

Train/Move: This is meant to be a quick workout. If you are doing this with a partner, swap out at any time and use that as a strategy to avoid slowing down. Think high-intensity, short break. Solo workout is “Jackie”, modify reps to finish under 10 mins