WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
Skill Breakdowns:
- Pull-up
- Push-up
- Air-squat
- Thruster
Points of Performance
- range of motion
- master positions
Preferred Scaling Options
- progressions
- when to scale and why
Managing Intensity
- speed of repetition
- Volume
MetCon:
CLOCK20
* SCORE = Thruster reps
1. Perform body weight round(s)
- increasing by one round each time you return from the thruster amrap
2. Complete AMRAP Thruster
- reps are continuous so that once the bar is rested anywhere beside the front rack position the set is over
1 round
- 5 pull-up
- 10 push-up
- 15 air-squat
AMRAP Thruster #95/65
2 rounds
- 5 pull-up
- 10 push-up
- 15 air-squat
AMRAP Thruster #95/65
3 rounds
- 5 pull-up
- 10 push-up
- 15 air-squat
AMRAP Thruster #95/65
4 rounds
- 5 pull-up
- 10 push-up
- 15 air-squat
AMRAP Thruster #95/65
5 rounds
- 5 pull-up
- 10 push-up
- 15 air-squat
AMRAP Thruster #95/65