General Mobility:
1:00 Quad Foam Roll Per Side
1:00 Lat Foam Roll Per Side
1:00 Back Foam Roll
20 Band Overhead Pass-throughs
10 Dive Bombers
10 Split Squats With Dumbbell Overhead Per Side
10 Cossack Squats Per Side
24.3 Warm-up:Spend 3-5 Minutes Warming Up Each MovementThen...
10 Thrusters (Empty Bar)
10 Pull-Ups (Chin Over Bar)
-Rest 30 Seconds -
7 Thrusters (Weight 1)
7 Chest-To-Bar Pull-Ups
- Rest 30 Seconds -
4 Thrusters (Weight 2)
4 Bar Muscle-Ups
• Rest 3-5 Minutes Before Starting Workout
Workout
24.3
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
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Scaled:
Chest to bar pull-ups:
Chin over bar
Jumping chest to bar
Banded chest to bar
Quick Start:
Start under the pull-up bar.
At "Go," move to the barbell and complete 10 thrusters at the lighter weight.
Then complete 10 chest-to-bar pull-ups. Repeat this couplet for 5 rounds.
After completing the final chest-to-bar pull-up in round 5, rest for no less than 1 minute.
Return under the pull-up bar. After the 1-minute rest, move to the barbell.
Complete 5 rounds of 7 thrusters at the heavier weight and 7 bar muscle-ups.
Time stops at the completion of the last bar muscle-up.
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