For time: 

10 thrusters 45/65
10 burpees
10 KB swings 25/35

run 400 m

20 thrusters 45/65
20 burpees
20 KB swings 25/35

run 400 m 

30 thrusters 45/65
30 burpees
30 KB swings 25/35

run 400 m

40 thrusters 45/65
40 burpees
40 KB swings 25/35

run 400 m

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Daily Extras - If you need them today, you're doing it wrong. :)

Workout Notes: 

  • Gotta keep those legs tuned up from last time we did thrusters. Do you see it coming? 

  • Study the thruster video.

  • Note how he cleaned the bar properly to the shelved position. Just because you are doing thrusters doesn't mean you should ignore the fundamentals of how to rack the bar in the first place.

  • Note how he drives the bar with his hips! He is not squatting THEN pressing the bar.  It is ONE fluid movement.  The bar moving to OH is driven there mainly by momentum generated from the hips. Also notice the end position. Bar is perfectly inline with his center line (if viewed from the side). GPP trainers will cue you to "put your head through the window." This does not mean you should crane your neck forward. Instead, it is a cue for you to drive the bar to directly OH so that the end position puts it inline with your mid-line (if viewed from the side).  If you aren't sure about your end position turn sideways to a mirror, or as always, you may ask a GPP certified trainer to observe.

  • "Can we do this one in any order?" Sure, but it really won't make much of a difference.  

  • Sometimes faster is slower. IOW pace the reps to get through this workout with fewer stops.