Deadlifts Speed Pulls, Banded Good Mornings, Thrusters & Double Unders, Row 2km

Beginner 6am, 9:30am & 7:30pm

(A) Push Jerk-Work within the limitations of your movement

(B) Individually for time-21-15-9 Thrusters 40/30kg, Double Unders
OR
(B) In teams of 2 for time-42-30-18 Thrusters 40/30kg, Double Unders

Intermediate 6am, 9:30am & 6:30pm

(A) Push Jerk-Work to your limits

(B) Individually for time-21-15-9 Thrusters 50/35kg, 50 Double Unders after each set of thrusters

OR

(B) In teams of 2 for time-42-30-18 Thrusters 50/35kg, 100 Double Unders after each set of thrusters

Advanced 9:30am & 5:30pm

(A) Deadlifts-Speed Pulls 8 x 1 @ 40% 1RM + Blue Band Accomodative Resistance 30sec rest between sets 

(B) Banded Good Mornings 3 x 12 reps with heaviest band

(C) Individually for time-21-15-9 Thrusters 61/43kg, 100 Double Unders after each set of thrusters

(C) Individually for time-Row 2km

 
Focus- (A) This is a new exercise for us and part of the Westside Barbell Dynamic Effort Methods (B) Heavier then last time (C) Every workout is an opportunity to learn. How many thrusters can you do in a row at this weight? (D) You Can do this today or on friday. Your choice