1.  Over head squat 5 sets of 5 reps *choose weight you can work up to 5 reps of

2. For time:
-9-6-3 reps of Thrusters (135/95)
-27-18-9 reps of Ring Rows

(do 9 thrusters, then 27 ring rows, 6 thrusters, 18 ring rows, 3 thrusters, 9 ring rows)

*elevate feet off of ground for rows

/\ Annie pictured above showing what a thruster should look like.

For further explanation:

2 responses »

  1. 1592fitness says:

    Paul Mc
    Over head squats X 5
    115, 135, 145, 165, 185 X4 (5th reps wasn’t low enough – too much shaking)

    thruster/ring row
    6:39

  2. 1592fitness says:

    Ford and Lawshe:
    overhead squat-75, 95, 105, 130, 150

    Thuster/row: Ford-8.15 Lawshe-9.0

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