Target | Find a heavy 5, 3, and 1-rep thruster.

This heavy day is similar to a back squat day from June 1st; you’ll build through 5s and 3s before finding a heavy single.

Start a new set once every 3:00. There should always be at least 2:30 of rest between sets.

During the lifting, groups will be split into different waves so that not everyone is lifting at the same time.

The warm-up will focus on a solid and smooth thruster squat first to provide a good base for a heavy thruster.

Once the squat feels stable and strong, THEN start to add speed on the way up. This will be our primary strategy for lifting heavier today.