Part 1.
“The Tap Out”
On the minute perform 2 thrusters. Lads start at 20kg and add 5kg each minute. Gals start at 15kg and add 2.5kg each minute. Use as many attempts as needed to complete the 2 reps within the minute. Once you fail to complete your 2 reps within the minute you “Tap Out”. Greater trochanter below patella while in front squat. Full lock out overhead with ear showing from side view in push press.
Part 2. Skin the cat. Muscle up. Ring dip. 1.2.3 reps; rest 90sec x 3 sets Goal is to keep hands on rings at all times and to use as much body control as possible for a seamless execution.
Part 3. Skill work of 2-3min total: The Iron Cross
Post your thruster loads and gymnastics notes to comments
On the minute perform 2 thrusters. Lads start at 20kg and add 5kg each minute. Gals start at 15kg and add 2.5kg each minute. Use as many attempts as needed to complete the 2 reps within the minute. Once you fail to complete your 2 reps within the minute you “Tap Out”. Greater trochanter below patella while in front squat. Full lock out overhead with ear showing from side view in push press.
Part 2. Skin the cat. Muscle up. Ring dip. 1.2.3 reps; rest 90sec x 3 sets Goal is to keep hands on rings at all times and to use as much body control as possible for a seamless execution.
Part 3. Skill work of 2-3min total: The Iron Cross
Post your thruster loads and gymnastics notes to comments
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