Move

1) Back Squats: Build to a technical double

2) 10 Minute AMRAP:

250/200m Row
10 Dumbbell Thrusters

Train

1) Back Squats: Build to heavy double

2) “Rocket Science”

10 Minute AMRAP:
500/450m Row
18 Thrusters @ 95/65
500/450m Row
15 Thrusters @ 115/85
500/450m Row
Max Thrusters @ 135/95

Stimulus

1) If things are feeling good, build to 90% or more of your 1RM (without going to failure). Rest 2-3 minutes between heavy sets

2) Maintain a pace on the row that will allow for the thrusters to be as close to unbroken as possible. You should have enough time to get a few reps in at the heaviest weight of the thrusters. Select a final weigh that you could do 10+ reps of