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GENERAL WARM UP 5-15minutes
1 Round:
–1min Bike or Row (moderate pace)
–5ea Spiderman + Rotation
–8 T-Push Up
–15 Air Squat
–:20sec Dead Hang
2 Round:
–1min Bike or Row (faster pace)
–6 Barbell Push Press
–8 Barbell Front Squats
–5 Pull-Ups
SPECIFIC WARM UP 15-30minutes
General Barbell Warm Up 1x:
–5 Deadlift
–5 Muscle Clean
–5 Front Squat
–5 Push Press
Thruster Specific Warm-Up 1x:
–3 Thruster w/ a pause at the top
–3 Thruster at a quick pace
For Time:
30-20-10
Thruster (75/55)
15-12-9
Strict Pull-Up
Goal: Sub 5 min
3 Rounds for Quality:
50′ Mixed Carry (right arm OH, left arm Front Rack)
10 Pallof Press (right)
50′ Mixed Carry (left arm OH, right arm Front Rack)
10 Palloff Press (left)
:30 sec Plank Ups
