5 rounds for time:
400-meter run
10 thrusters
♀ 95 lb
♂ 135 lb
Post time to comments.
Scaling:
Reduce the load of the barbell so you can complete each round in 2 sets or less. Spend no more than 2:30 on each run.
Intermediate option:
5 rounds for time:
400-meter run
10 thrusters
♀ 65 lb
♂ 95 lb
Beginner option:
4 rounds for time:
200-meter run
10 thrusters
♀ 35 lb
♂ 45 lb
Movement resources:
The Thruster
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill
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