Friday, March 15th 2024

WARM UP

2 Sets

:45 Bike

:45 Spanish squat hold

:45 Spiderman Rotations

then,

-Banded Lat Stretch

-Banded Front Rack Opener

-10 Kip Swings

-3 Jumping Pull-Ups

-:30 Wrist Stretch

into,

10 FR Openers

6 Strict Press

6 Front Squats

6 Thrusters

*add weight 1 to bar

5 Thrusters

*add weight 2 to bar

3 Thrusters

Then Warm up the 2 gymnastic movements you will be doing in the workout

PRIMER

5 reps Gymanstic 1

5 Reps @ thruster weight 1

2 Reps of gymnastics 2

OPEN 24.3!!

Rx Version

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb
M: 95lb, 135lb

or

Scaled Version

All for time:

5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb
M: 65lb, 95lb