“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy

Thruster 1×3

Coming from the floor, athletes will have 15 minutes to build to a heavy set of 3. A ‘cluster’ is allowed on the first rep.

3 rounds for time of:

10 Thrusters, 115/85 lbs

20 Deadlifts, 115/85 lbs

50 Double Unders

The thruster is the focus of this two part workout
In the strength piece and the workout, the barbell will come from the floor for the thruster
Looking for “Child’s Play” to take somewhere between 9-15 minutes to complete

Choose your barbell weight based off the thruster
This should be a weight you can complete the 10 reps in no more than 2 sets within the workout
Use the same weight for both movements today, as the deadlift is meant to be on the lighter side

Choose a double under variation that you can complete in less than 90 seconds
Common Subs:
Reduce Reps
90 Seconds of Practice
75 Single Under (1.5x)

Let’s try to rip the band-aid off and push for big sets on the thruster today
Breaking this movement into a couple sets requires a good deal of rest and extra cleans that don’t count towards the score
Fight for 1 set, but take 2 if necessary
It is better to go big sets here and small sets on the deadlift based on the nature of the movements

While this is the easier of the barbell movements, it is also much easier to break and get started again than the thruster
If you’re thinking about going 20 straight, there will likely be more resting involved
Going smaller sets can help you immediately start deadlifting after finishing the final thruster
Consider the following options:
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 6-6-4-4 or 5-5-5-5

Following the deadlifts, a grippy movement, the double unders can be surprisingly difficult
Let’s find a break-up strategy that we would likely use if completing 150 for time
Here are a few ways to approach sets of 50:
1 Set: 50
2 Sets: 25-25 or 30-20
3 Sets: 25-15-10