Hydra

14/11 Calorie Bike
7 Thrusters
7 Lateral Burpees over the Bar
7 Thrusters
14/11 Calorie Bike
–rest 3:00–

X3 sets
Load: 115/75 lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): We have a lot of legs in our workout today. Start with a bike to get the legs warm. Use a combination of goblet squat holds and a PVC front rack opener to prepare for the thrusters. Some practice rounds with shorter reps could also be helpful! 

Stimulus: Reapability and quad density. 

Strategy: Working on some repeatability with some higher outputs with some tough patterns. Focus on moving at a bike pace that will allow you to get right onto the thrusters. Those thrusters should be unbroken in both sets, so use a weight that will allow that. Try to come close to matching that bike pace on the last bike compared to the first.

• Thruster- The thruster is slightly heavier today. A squat clean is optimal, but whatever version of the thruster will allow you to stay nice and stacked. Keep feet planted and engaged as you squat, and stay tight through the midline as you drive overhead. A belt could be useful here.
  

• Bar Facing Burpee- Stay low to the ground and try to find a rhythm.  

Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!

This workout came from our WODprep RX track! Click the link if you want to have more workouts like this one!

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