3-4 Rounds for quality (NOT time)

16/12 (cal) Row @ moderate pace
8 Thrusters @ increasing weight*

– Rest is time needed to add load –

Number of rounds. This is all about quality practice. If it becomes a survival battle it’s time to stop.
Flow. 16/12 (cal) Row into 8 thrusters (these should all be done unbroken), increase weight for next round and continue. Row at a pace that allows you to walk over to the barbell and start your set.
* The weight increases each round (you want to start somewhere where you’re confident you can keep building the weight up)
Starting weight suggestions. 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs)
Weight increments. You can go up in 5kg or 10kg jumps (10lbs or 20lbs)
Intent. Work on maintaining your technique and rhythm with slightly elevated heart rate. Aim to connect each rep together smoothly and pay special attention to linking to the next repetition from overhead. Your success here is measured on quality not time = don’t rush the sets, focus on moving and breathing well.