19 May 2016

Warm Up: (10 Mins)
Lower and upper body lift prep
Shoulder activation (5-7 mins)
Mobility:  Shoulders and hips (10 mins)

Review:  with dowel  (10 MINS)
Thrusters  (clean/front squat/press)

Warm Up thrusters (10 mins)

WORK:

OPEN WORKOUT 11.6/12.5
As many reps in 7 mins as you can of:
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
12 Thrusters, 100/65 lbs
12 Chest-to-bar Pull-ups
15 Thrusters, 100/65 lbs
15 Chest-to-bar Pull-ups
18 Thrusters, 100/65 lbs
18 Chest-to-bar Pull-ups
21 Thrusters, 100/65 lbs
21 Chest-to-bar Pull-ups

If you complete the round of 21, go on to 24. If you complete 24,  go on to 27, etc.

Rx2: Same weight, regular pull ups
Rx3:  85/55, regular pull ups
MOD: Less weight/banded strict pull ups or ring rows or jumping pull ups (from plate or floor)
*NOTE* if any kipping motion is detected in banded pull up,  you will move to ring rows