3 Rounds

30 Unbroken Thrusters
200 Meter Farmer Carry

RX Men: 75# + 40-50# Each Hand for Farmer carry
RX Women: 55# + 25-35# Each Hand for Farmer Carry

RX+ Men: 95# + 40-50# Each Hand for Farmer carry
RX+ Women: 65# + 25-35# Each Hand for Farmer Carry

Every Time You Break:  7 Burpees

Score: Total Time

Goal: Figure out a good strategy to get a good time but not do a lot of burpees.

PROGRAM A

3 Rounds

30 Unbroken Thrusters
200 Meter Farmer Carry

RX Men: 30-40# Dumbbells
RX Women: 20-25# Dumbbells

RX+ Men: 45-50# Dumbbells
RX+ Women: 30-35# Dumbbells

Every Time You Break:  7 Burpees

PROGRAM C

3 Rounds EACH

In a You go I go pattern for 1 full round before switching

30 Unbroken Thrusters
200 Meter Farmer Carry

RX Men: 75# + 40-50# Each Hand for Farmer carry
RX Women: 55# + 25-35# Each Hand for Farmer Carry

RX+ Men: 95# + 40-50# Each Hand for Farmer carry
RX+ Women: 65# + 25-35# Each Hand for Farmer Carry

Every Time You Break:  7 Burpees

Score: Total Time

Goal: You get a lot of rest.  Goal should be to really push pace when it's your turn and to go unbroken or pretty close.

Oh man.

So the way this one works is the aim is to go unbroken or as close to unbroken as possible - but still get as good a time as possible.

For this workout if you have to put the weight down during the thrusters OR the farmer carry you must perform 7 burpees before picking them back up.

So you can rest as needed between rounds or when you put the weight down before the farmer carry - but any other breaks require 7 burpees!

When choosing weight you should go a BIT lighter than normal for this workout (not a lot though). Challenge yourself though and see how it goes.

For the thrusters you will start with the barbell on the shoulders.  Feet should be shoulder width apart with the heels down.  Tighten the belly and lift the chest.  Reach the butt back and down.  Drive the knees out and keep that chest up.  Get the butt lower than the knees at the bottom with no plopping or rounding of the back!  Stand hard and fast to transfer the power from the legs into the bar.  Finish with a press out to lockout with the bar over the middle of the body.

For the next rep, lower the weight back to the shoulders and THEN squat!  Smooth!

Once you have completed 30 thrusters you may rest as you feel you nee to before starting your farmer carry.

The farmer carry is with the dumbbells down at the sides.

The distance is an amount that would take about 1 min if you were running in a workout (without dumbbells).

If you don't have 2 matching dumbbells or KBs to do your farmer carry with you can do plate carries or a front rack carry with your barbell.