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  • Writer's pictureJohn Fadel

Friday: Open workout 24.3

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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