18.3 Primer

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18.3 Primer

1. Warmup

2. 5 rounds for time of:
 Run 400 meters (Sub 500m row/1/2 mi bike)
 15 thrusters
 Men: 95 lb.
 Women: 65 lb.

From the mainsite: 

"This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard."

Remember, Friday night lights is tomorrow and OPEN athletes should remember that that smoking yourself today because you want to Rx may not enable your objectives for 18.3! Scale appropriately so that this one leaves you feeling like you got a good pump in and are still ready to go for 18.3!

3. EMOM10 @ 40% 1Rm clean add weight each round

1 Power Clean , 1 Hang clean 1 Push press 1 OHS 

4. Cooldown/Mobility

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