Jason Khalipa, a former Games champion, breaks down the thruster. Pay attention to the part where he talks about how keeping the elbows up in the front squat segment translates to more hip drive. This then leads to a more powerful extension of the hips and arms.
Thruster 3-3-3-3-3
then…
For time:
1-2-3-4-5-6-7-8-9-10
– Thrusters (135/95)
– Strict pull-ups
*Focus on connecting each set of thrusters by not dropping the bar
Press 7×2
“Annie”
50-40-30-20-10
– Double unders
– Sit ups
then…
Row sprint 25 seconds x3
Front Squat 7 x 2
5 Rounds AFAP:
– 5 Deadlift (225/155)
– 10 Pull ups
– 15 Jumping lunges
– 200m run
Chris Spealler, who stands 5’6″ and weighs all of 135lbs, is the definition of passion. He is the only Games athlete to participate every year since the start.
20 min AMRAP:
– 10 wall balls (20/15)
– 10 kettlebell swings (1.5/1)
– 10 box jumps (24/20)
“Little DT”
5 rounds for time:
– 12 Deadlift (135/95)
– 9 Hang power cleans
– 6 Push jerk
then…
A special ab-alicious afterparty
5 rounds:
– Overhead squat x3
– rest 30 second
– Plank Hold or FLR x 60 seconds
– rest 60 seconds
then…
For time:
– 21 burpees
– 21 pull-ups
– 200 m run
– 15 burpees
– 15 pull-ups
– 400 m run
– 9 burpees
– 9 pull-ups
– 800 m run