Tuesday – Purpose / Achievement


– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift . As always, form takes precedence so if you start to lose it end your sets. This is a new variation where we can strategically overload the top of the movement so feel it out and progressively build in weight.

– Metcon: This benchmark workout is intended to be challenging in terms of how fast you can move your thruster weight so choose a challenging weight that you cannot go UB with and a challenging box height. 90% effort today.


1) Sumo Deadlift against a band 1RM. Rest 2-3:00 – Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

2) Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.



3 RFT:

12 Thrusters (115, 75)

9 Burpee Box Jumps (24, 20)

Achievement: (135, 95) (30, 24)

8:00 Cap


1a) Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 45s.

1b) Tuck Flies: 3 x 10-15 reps. Rest 45s.

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