Evolution A:

Thruster, 3,3,3,3,3 repetitions (tempo descent 10 second / use the rack)

Rest as needed then,

Evolution B:

For Time:
Dumbbell Thruster, 21 repetitions (35lb. / 25lb.)
9 Pull-ups
Dumbbell Thruster, 15 repetitions
15 Pull-ups
Dumbbell Thruster, 9 repetitions
21 Pull-ups

Note: The “tempo thruster” is a new addition to our strength training protocol, and it is absolutely awesome (and challenging). The ascent of the skill is as fast as possible, and the descent is over a minimum of 10 seconds. No pause in the bottom position. Be sure the descent of the press and front squat both get equal attention and love!

Tania, is your hand OK?


Wednesday Special Programs

Krav Maga Weapon Defense (5:30PM – 6:15PM – All Levels)


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