Rose City Barbell – Group Training

Thruster (Heavy Single)

Metcon (AMRAP – Rounds and Reps)

“Raise the Bar”


3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar


Similar to Tuesday, working another strength and metcon training day. Again, heavy is relative for the day. Coming from the floor here makes this a little bit safer, as athletes have to be able to clean the weight in order to get it overhead. In the metcon, the weight on the barbell should be something that athletes couple complete 20+ repetitions unbroken if they needed too.