Both workouts should be a sprint. All BB movements should be completed UB with exception of the S2OH which will most likely be split into 2 sets. Thrusters are intended to be challenging for the first workout. Keep in mind that for most the time will elapse before they hit the wall so it’s important to encourage your athletes to go “all out”. Athletes will see this workout again completed.
Strength
1) Front Box Squat: 5 x 5 @50-60%, every 60s.
2) Power Clean: 5 x 3 @70%, every 90s.
WOD
“Two Scores”
In a 4:00 Window:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
Remaining time: Max Thrusters (135, 95)
Rest 3:00
For time:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
21 S20H (135, 95)
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Reps/Time
Extra Credit
100 Banded Pull-throughs.
https://youtu.be/RichkjFyOdQ?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt