Today we will do the metcon first and then spend the rest of class working on a complex. Once you finish your metcon, spend the remaining time in the complex. (Scroll to the bottom for the complex)
20 Calorie Row
10 Thrusters (115/80)
In this simple couplet workout, you will move back and forth between the rower and the barbell, choosing a weight that you could complete 15+ repetitions unbroken when fresh.
Within the workout, these sets are ideally completed unbroken, with 1 break maximum allowed per set. While this workout is simple, the loading and movement selection is intended to deliver a high intensity workout. No aspect of functional movement is more important than the capacity to move large loads, long distances, quickly. The load, distance, and speed of a movement like the thruster makes its a high power, and therefore a high intensity exercise, giving you the most bang for you buck. The combination of the front squat and the push press into the thruster is more effective together than when broken down into its two original parts.
***Gainsgiving Complex for Load”
**1st movement can be blended for a Cluster