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You guys are so freakin strong. The Pr’s were coming down harder than the rain yesterday.

We get to find ourselves another max today on thrusters. The thruster is two movements combined into one, front squat and push press . Doing the thruster’s descend the same as a front squat, and extend the legs and hips rapidly before pressing up into the bar. Finish with arms and legs fully extended and bar directly above head.

Some familiar movements combined into one complex. For the complex to be done rx all 5 movements have to be done unbroken. If you are wondering what the complex consist of, then we shall see you today.


Thruster (1)
Taken from the rack.
15 min to establish max.
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP

2 Sherm Complex*
10 Thrusters (95/65)
15 Box Jumps (24/20)

For a Sherm Complex to be rx, 1 rep is to be completed unbroken.
50+/Teens 75/45