Tag: thrusters

Part 1

Power snatch wave
4 sets: 3.2.1
Rest 1 minute between reps and 2 minutes between sets.

Part 2

Smoked

10-1
Sumo deadlift high pulls (95/65lb.)
Thrusters (95/65lb.)
Box jumps (24/20inch.)

Time cap: 12 minutes

Check out our updated Legends video! Aren’t these guys amazing?

Dragon and Nighthawk

Part 1

Snatch cluster ladder
10 (135/95 lb.)
8 (145/105 lb.)
6 (155/115 lb.)
4 (165/125 lb.)
2 (185/135 lb.)

Time cap – 12 minutes

Athletes have 2 minutes to hit a heavy single at the 12-minute mark

Rest 6 minutes

Part 2

21-15-9 reps of:

Ring dips
Dumbbell ground-to-overheads (50/35 lb.)

Will to Live (for Riel)

3 rounds of:
Max burpee box jumps in 60 seconds (24/20 in.)
Rest 30 seconds

Rest 2 minutes

3 rounds of:
Max wall-ball shots in 60 seconds (20/14 lb., 10/9 ft.)
Rest 30 seconds

Rest 2 minutes

3 rounds of:
Row for max meters in 60 seconds
Rest 30 seconds

Rest 2 minutes

3 rounds of:
Max thrusters (45/33 lb.) in 60 seconds
Rest 30 seconds

This one will burn a little–in a good way.

Air Force

20 thrusters (95/65 lb.)

20 sumo deadlift high pulls  (95/65 lb.)

20 push jerks  (95/65 lb.)

20 overhead squats  (95/65 lb.)

20 front squats  (95/65 lb.)

Every minute on the minute, do 4 burpees. The workout starts with 4 burpees.