liz

WOD:
build quickly to a tough 1 for a thruster
barbell must be taken from floor and paused overhead for 5 sec
you must power clean it first, then perform thruster
rest 5 min
3 rounds for time;
10 R arm db power snatch – 40#
20 R arm periscope lunges – 40#
10 L arm db power snatch – 40#
20 L arm periscope lunges – 40#

knee grazes ground on lunges, arm MUST be locked out at start and finish of all lunge reps
periscope lunges are lunges performed while having one arm completely locked out holding DB overhead as you walk
hips must come to full extension on snatch before DB is lowered for next rep, you must dip to catch, you cannot muscle snatch it

post thruster load and time to comments