Friday 08-28-2020 Workout Of the Day

A. E2:00 x 7 sets
2 reps of:
1 power clean +
1 front squat +
1 thruster

B. 4 RFT
Time cap: 15 mins
21 pullups
9 thrusters @85/115#

Workout Intentions: Prior to starting part A, you will spend some time building up to your weight for the complex. Every 2 minutes you will do 2 reps of the above complex. You should be holding onto the bar for the full complex, but you can drop it between the first and second reps. (i.e. 1 power clean + 1 front squat + 1 thruster, drop, repeat). After your 2 reps are done, you can rest for the remaining time. You should be getting over a minute of rest each round in which you can sit on a box and recover. 

For Part B, choose a pullups variation that allows you to complete those reps in about 3 sets or less. HSPU should be doable in about 2 sets. The thrusters are at a heavier weight than usual, so you may not go unbroken on them. It’s only 4 rounds, and the pullups/HSPU should go pretty quick, so challenge yourself on the thrusters to go heavier than you normally would, even if you’re not doing RX. You may choose to break them up as 3 quick sets of 3, or 4-3-2 or 5-4, depending on how you feel. Try to really push that last round and get the thrusters done in as few sets as possible.