"Aerobic Efficiency: Know Your Shift 5.0"
**Athletes are encouraged to stay in gear 3 as long as possible, however they should shift to G4 if their body says so :)
Every 4 minutes for 20 minutes:
7 Thrusters @ 75/55# + Gear 3 **
35 Double unders @ Gear 3
6 Thrusters @ 75/55# + Gear 4 **
24 Double unders @ Gear 4
FOLLOW RECOVERY BREATHING PROTOCOL FOR REMAINING TIME
**Athletes may increase the weight of the thruster to 95/65# if their coach agrees. Remember today is designed as an active recovery for those who are competing in the open tomorrow night.