06/09/2021

AMRAP x 10 MINUTES

10-8-6-4-2*

Thruster RX(95/65) Scaled (65/45)

Burpee Box Jump (24/20)

*If round of 2/2 is completed, start back at 10/10.

COOL DOWN

FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

5:00 Foam Roll Legs

ADJUSTING

*Reps, Loading, Volume*…

Strength -- For newer athletes, this time might be better spent practicing cycling the Thruster at a lighter weight and with

designated sets.

Thruster -- These should be done unbroken for at least the first round of 10-8-6-4-2- if needed, we can adjust the weight to

allow athletes to work at this intensity!

Burpee Box Jump -- Athletes should be moving consistently through these reps each round- we can lower the height on

the box to allow for this!

*Movement Adjustments*...

Strength -- If an athlete cannot go overhead today, we can sub a Heavy 3-rep Front Squat, and if an athlete cannot squat

today, we can sub a heavy 3-rep Push Press or Push Jerk.

Thruster -- Same as the strength, we can sub either Front Squats or Push Press depending on what the athlete’s limitations are today!

Burpee Box Jump -- we can take the Push-Up out and perform Up-Down Box Jumps, or Burpee Step-Ups, depending on

what the athlete’s limitations are today!