How is the challenge going? Getting all those points? Make sure you are updating your point in the Google Doc. We will lock each tab as the week finishes so don't miss out on those points!

Today we have a "Fran" like AMRAP with thrusters and pull-ups. Many people dislike the thruster and for good reason.....it sucks! But you can drastically decrease the amount of suck if you are setting up properly and moving properly. A big part of this is your front rack position. If the bar is resting far back on your shoulders and you're able to keep the elbows up then it will be a more successful movement. If you are dropping the elbows and resting the bar lower down on the chest this will take far more energy and also put more load into your lower back.

Here are some great tips from Kelly Starrett of mobility WOD to improve that front rack and the thruster.

EMOM for 10 mins
2 Clean and Jerks @85% of 1RM

4min AMRAP
8 Thrusters 95/65
10 Pull ups
-Rest 4mins-
4min AMRAP
8 Thrusters 95/65
10 Pull ups

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