Thruster test and Hero - Jason

Part : Thruster Test
EMOM 1 Thruster for 10 minutes
Start at the weight you finished off the progression
Up in weight every round until new PR is reached
Part B: Hero -"Jason"
  • 100 Squats

  •   5 Muscle-ups

  •   75 Squats

  •   10 Muscle-ups

  •   50 Squats

  •   15 Muscle-ups

  •   25 Squats

  •   20 Muscle-up

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Oly Program:

A) Overhead Complex

Build to moderate of… 2 Push Press+2 Jerks (Split or Power)

B) Jerks

1x1@70-75-80%, 2x1@85%, 2x1@90%, 1x1@95%>

C) Deadlift

Build to a Heavy Single, then complete 1 single at 95-90% of heavy single

D) 4x20 of…

-GHD sit-ups

-Back Extensions