Call Us: (301) 678-9387

The 3 Amigos

27
Jul

The 3 Amigos

Today starts with 20 minutes to find your 3 rep max thruster from the rack. When doing these, perform perfect front squats with your elbows high driving out of the bottom and then accelerating through the push press.

In the metcon, we focus on the push press portion of the thruster with increasing loads per AMRAP. Stay back on your heels and dip straight down and drive straight up to get the most transfer of power into the bar. You only get 1min rest so switch weights fast and breath.

Strength/Skill:

3RM Thruster – in 20 min, find your heaviest load for 3 repetitions.

Conditioning:

In 5min:
7 Push Press (75/55)
7 Ring Rows

*rest 1min

In 5min:
7 Push Press (95/65)
7 Ring Rows

*rest 1min

In 5min:
7 Push Press (115/85)
7 Ring Rows

Leave a Reply