Warm Up
400 Meter Row/ Run/ or Bike
2 rounds of:
10 Thrusters with empty barbell
5 Toes to bar/ or knees to elbows
WOD
30-20-10 reps for time of:
Dumbbell Thrusters 35#
Toes to Bar
This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes to bar so that you can blitz through this and avoid long rest periods.
Scaled Option:
21-15-9 reps of:
Dumbbell Thrusters 20#
Knees to elbows
Then…
Not for time:
Front Squat 5×3 (5 sets of 3 reps)
Use this time to build strength in the front squat position. Keeping those elbows high to alleviate pressure on the wrists. Work up to a heavy 3 rep and stay at that weight for all 5 sets.