Work up to a Heavy 1 Rep Thruster (I used the 5-5-3-1-1)
Rest as needed.
3 Rounds for time...
12 Thrusters @62.3kg
12 Pull-Ups (strict no kip)
rest 3 min. between rounds, record time for each round.
Matt:
Thruster 102kg http://www.youtube.com/watch?v=M4Mt-2btq1k&feature=youtu.be
Rd. 1-1:16
Rd. 2-1:16
Rd. 3-1:56 (Pull-Ups got me)
Did this in November last year (big changes) http://matttrainingrj.blogspot.com.br/2012/11/3s-company.html
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