Don’t go out too fast on first 400m. Break thrusters into smaller sets than you think even though the weight is light (sets of 10). Use a weight that you could easily 25 UB reps with. These are intended to be light, even for Rx athletes. The last 400m should be everything your athletes have left in tank.
Strength
Front Squat for load:
1 Rep Max
WOD
“Eddie Murphy”
For time:
Run 400 Meters
50 Thrusters (75, 55)
Run 400 Meters
Rx+:(95, 65)
L3: (65, 35)
L2: (55, 65)
L1: (45, 25)
10:00 Cap
https://youtu.be/RichkjFyOdQ?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt