Thursday

Rob Orlando- 300# Thruster. NBD.

Skill: Snatch P.1-3. (10-12min.) PVC-light barbell.

WOD: P1. Max effort thruster: (12-15min.) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning is good and weight feels good. (If you reach a new max before all 4 single lifts are complete, stop there- goal is to just break your old 1 rm if lifts are feeling good)
P2. Tabata Rowing. 20 seconds on x 10 seconds off x 8 rounds. (set monitors up for this work/rest cycle. Score max meters and least meters)