For time:

10 Thrusters, 135/95 lbs

100 Double Unders

8 Thrusters, 135/95 lbs

80 Double Unders

6 Thrusters, 135/95 lbs

60 Double Unders

4 Thrusters, 135/95 lbs

40 Double Unders

2 Thrusters, 135/95 lbs

20 Double Unders

Target time: 7-9 minutes
Time cap: 12 minutes

The stimulus for today’s workout is moderate pacing from the start while steadily trying to increase as reps descend. This workout is designed for athletes to control their heart rate under heavy duress. We all know what the combination of thrusters and double unders can do to us physically and mentally. Remind athletes to stay calm and take that extra few seconds before starting each set.

The real challenge will be seeing who can complete this workout unbroken. It may take a little extra rest between stations, but an amazing accomplishment to end the work week.

4 rounds for quality of:

10x 1-1-2 Dumbbell Bench Press, pick load

12 Dumbbell Preacher Curls, pick load

* Rest 3 mins

1-1-2 Dumbbell Bench Press- incline; moderate weight – maintain control and quality RPE 7
Dumbbell Preacher Curls- moderate weight – maintain quality RPE 7