Be STRONG!

Time for a weightlifting (type) day...

Warm-Up
Roll / Mobilize

3 Rnds:
10 Burpees
10 Spidey & Reach
7 Pike Sit Ups
20s Sampson (ea)

Activation (start light)
5 Front Squats + 5 Push Press + 5 Thrusters
REST, as needed (add wt)
4 Front Squats + 4 Push Press + 4 Thrusters
REST, as needed (add wt)
3 Front Squats + 3 Push Press + 3 Thrusters


Weightlifting
With a Running Clock, from the rack:
Work to HEAVY 1-Rep Front Squat w/in 5 min
@ the 5:00 mark:
Work to HEAVY 1-Rep Push Press
@ the 10:00 mark:
Work to HEAVY 1-Rep Thruster

REST 5 Min...Then...

UP FRONT
OTM x 10min (5 rnds):
even = 5 HEAVY Thrursters (climbing, if possible)
odd = 200m Run
*if you are unsure, begin with 60% of your Heavy Thruster from today, and move up...
This should be taken from the ground...
Stimulus-wise...we are looking to push the run... The rest will come after the 5 thrusters...
If the run takes you the full 60s, then get right on the thrusters...:Just Start!!! This is a transition-working WOD!!!

Daliege ~ missed WL / 135# Thrusters
Val ~ 155(FS) / 125(PP) / 125(Th) / 75+46s - 75+46s - 85+46s - 85+52s - 85+59s
tb ~ 295(FS) / 205(PP) / 225(Th) / 155+46 -155+49s - 165+52s - 165+59s - 175+56s

THAT (Up Front) was brutal...pushing those runs...no chance for recovery...then the HEAVY Thrusters were tough...Needed to just start them... would not have made another round...or would have stayed a bit lighter...but I really liked pushing the thrusters... did all I could to keep those 200m under 60s!!! Jelly-legs!

200m is out the Dumbell door, out to parking lot by student entrance...left down the sidewalk to the wt room, up the side of wt room and back in DB door... Probably 205m...