Mon Dec 4 "Microwave"

Move

1) Front Squats: Build to a technical set of 3

2) 8 Minute AMRAP:

7 Dumbbell Thrusters (Or Goblet Squats)
7 Ring Rows
7 Burpees

Train

1) Front Squats: Build to a heavy set of 3

2) “Microwave”

8 Minute AMRAP:
7 Thrusters @ 75/55
7 Pull-ups
7 Burpees

Stimulus

1) Build to a heavy set of 3 but do not go to failure. Rest 2-3 minutes between sets

2) Select a weight that allows for thrusters to be unbroken, pull-ups to be done in 1-2 sets consistently, and move at a slow but steady pace on the burpees to recover for the next round. Aiming for a round every 1.5-2.5 minutes