Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
2. Technique Review: The Thruster
5 Rounds Not for time of:
Max Unbroken Thrusters
Max Unbroken Pull-ups
👉This workout operates just like “Lynne”. If the bar is dropped or you come off the pull-up bar the set is over. The pull-ups need to be immediately after the thrusters. However, athletes will rest after the pull-ups while other athletes complete a round, share barbells with others that are lifting similar weight. Choose a pull-up sub and thruster weight that is challenging, you should be getting less than 20 reps for pull-ups each round.
Score is total reps each round.
LII: 115/73 or scale Thruster weight as needed. Sub ring rows, pike ring row or banded pull-ups as needed.
LI: 5 rounds of
10 Ring Rows