3×8/8
Front rack lunge
Thrusters skills
10-8-6-4-2
Sled push 4/3 end and back
Thrusters 95/65
TTB
Roll quads and shoulder mobility
Single limb movements are a great way to load the legs without as much stress on the low back. This wod is meant to be low volume of reps spread out over a10-15 min period of time. This will allow the HR to stay up, give everyone a great workout, allow you all to practice thrusters, but not jack you all up for Friday.
Barbell
5 press+5 pushpress 4 sets
snatch balance heavy single
3×20 GHD situps and back ext