EMOM – 12
Odd Minutes: 3-5 Strict weighted pull-ups
Even Minutes: 6 Bi-lateral DB/KB Push Press (both arms same time)
RX
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)
From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)
– Continue adding 20 / 10# every 5:00 for as long as you are able
INTERMEDIATE
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)
From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)
– Continue adding 10 / 5# every 5:00 for as long as you are able
BEGINNER
From 0:00-5:00
EMOM 5:
5 Thrusters (45/35#)
From 5:00-10:00
EMOM 5:
5 Thrusters (55/45#)
From 10:00-15:00
EMOM 5:
5 Thrusters (65/55#)
– Continue adding 10# every 5:00 for as long as you are able
Part B. Should be called “Fun With Thrusters” because there’s so many of them. Pick your category and weight increases before the workout and get ready to thrust! If you have any overhead limitations, perform this workout as front squats instead of thrusters.
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