Strength/Conditioning:
20 Unbroken thrusters (75/53)*
Rest 1-3 minutes
3 sets for total time (10 min cap)
Rest 7 minutes then…
E2MOM for 10 Minutes perform
2 Front Squats**
*Pick the heaviest thruster weight you can do in order to perform the thrusters unbroken
**Front squat percentages each set: 70%, 75%, 80%, 85%, 85%
Post results and experience to comments
5:38 rx
Worked up to 230# knee was bothering me and I dropped weight
4:57Rx
Rest 1:10
Hit 90%(140) for 2 no problem! Tight core is key.
3:44 rx
Rested 1:00 both times. That would be super toasty at 95!!
Did 90% option on 5th round
Got 2 at 305. Felt good. Focused on tightening the core just before descending.
3:59 Rx
123,133,143,148,153 (failed #2 at 153 but retried it and got another at this weight. Tight core!)
4:08 32# 1 min rests.
FS – ended with 2 reps at 133# – technically wasn’t quite my 90%, still getting used to using lifters and working on breathing properly, staying tight in my core and not exhaling/going soft in the bottom of my squat.