Skill: Thruster
—————
ADVANCED
A. Squat Clean
15′ to Find 3RM
then
15′ Emom
1 Squat Clean @80% of A
B. For Time
1k row
100 Thruster @20/15 kg
—————
INTERMEDIATE
A. Squat Clean
15′ to Find 3RM
then
15′ Emom
1 Squat Clean @80% of A
B. For Time
1k row
100 Thruster @15/10 kg
—————
BEGINNER
A. Squat Clean
15′ skill
then
15′ Emom
1 Squat Clean @by feel
B. For Time
750m row
75 Thruster @by feel
—————
Time Cap: 9′

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