7 Minutes to complete a 2RM Thruster
3 Minutes Max Pistols
*scale-Jumping air squats
Femme Royale Athletes:
Both athletes will be working during the 7 minutes to complete their 2 rep max thruster. Their highest completed attempt will then be added together. The pistols will not be a tie breaker, yet a weighted score for all of the combined workouts. Both athletes must work together individually during the 3 minute max effort of pistols/jumping air squats. IE- One athlete will be working at a time throughout this whole workout, the object is to work together.
2 REP MAX THRUSTER :: Using the barbell the athlete must complete a front squat to a full lockout overhead, twice unbroken. The barbell will start from the ground. The hip crease must pass below the knees. A full squat clean into the thruster is allowed on the first rep. The second thruster must be done, right after the first. The athlete may pause at the top, but may not set down the bar for second attempt. The barbell must come to a full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the body.
5 min rest
Partner WOD * follow the leader style
Every 4 minutes, for 20 minutes (5 sets) for times:
200 Meter Row
20 Wall Ball Shots (20/14)
*score is total time worked for team as a whole
*partner A row, when they are off the rower, Partner B jumps on while A goes to the wall balls. B cannot start wall balls until A is done.