Thruster Cats
Warm Up/Mobility
Warm-up
Barbell Quad Smash
Overhead Tissue Smash
Overhead Tissue Smash
3 sets
200m Jog
5 Single Arm Dumbbell Thrusters (each Side) (moderate)
Strength
Weight to reach is ABOVE your Squat Clean MAX
Front Squat (5 x (1+1+1))
Front Squat + 1 1/4 Front Squat + Front Squat
Metcon
15:00 Cap
Sub 12 Goal
Sub 12 Goal
Metcon (Time)
For Time:
18 Dumbbell Thrusters (50s/35s)
200m Run
15 Dumbbell Thrusters (50s/35s)
200m Run
12 Dumbbell Thrusters (50s/35s)
200m Run
9 Dumbbell Thrusters (50s/35s)
200m Run
6 Dumbbell Thrusters (50s/35s)
200m Run
3 Dumbbell Thrusters (50s/35s)
18 Dumbbell Thrusters (50s/35s)
200m Run
15 Dumbbell Thrusters (50s/35s)
200m Run
12 Dumbbell Thrusters (50s/35s)
200m Run
9 Dumbbell Thrusters (50s/35s)
200m Run
6 Dumbbell Thrusters (50s/35s)
200m Run
3 Dumbbell Thrusters (50s/35s)
Finisher
Metcon
3 Rounds
1:00 min Plank
30 sec side plank (each side)
30 flutter kicks (each side)
1:00 min Plank
30 sec side plank (each side)
30 flutter kicks (each side)
Post Workout Mobility
2:00 Couch Stretch (Each Side)
10 Downward Dog to Upward Dog Transitions
10 Downward Dog to Upward Dog Transitions
Metcon
Metcon (Time)
for Time:
100 GHD Sit-Up
10 Rope Climb
100 GHD Sit-Up
10 Rope Climb
Strength
Metcon (Weight)
Snatch Push Press + Overhead Squat:
(2+2) x4 Sets @ 90-100% @ 1 RM Snatch
(2+2) x4 Sets @ 90-100% @ 1 RM Snatch
During your rest between sets perform:
Muscle Snatch + Tall snatch + Zotts Press: (1+1+3)
*Keep these lighter. Technique work.
Metcon (Weight)
Snatch Pull + High Pull + Snatch:
– (1+1+1) x 5 working sets.
– Build from 60-65% to 80-85% 1RM Snatch
– (1+1+1) x 5 working sets.
– Build from 60-65% to 80-85% 1RM Snatch
* Rest 60-90 seconds between sets *
Snatch (3×1)
Deficit Snatch-grip Deadlift (3×3 )
perform the prescribed number of Snatch-grip (wide grip) Deadlift from risers (i.e. 45# plates)
105% of 1 RM Snatch
Accessory
Metcon (Time)
30 Muscle ups
30 meter dumbbell front-rack lunge (2×50/35)
300 double-unders
20 muscle-ups
20 meter dumbbell front-rack lunge (2×50/35)
200 double-unders
10 Muscle-ups
10 meter dumbbell front-rack lunge (2×50/35)
100 double-unders
30 meter dumbbell front-rack lunge (2×50/35)
300 double-unders
20 muscle-ups
20 meter dumbbell front-rack lunge (2×50/35)
200 double-unders
10 Muscle-ups
10 meter dumbbell front-rack lunge (2×50/35)
100 double-unders