Rings and Thrusters
Warm-up
400m Row
Then 2 Rounds
10 Air Squat
10 Push-up
Then 2 Rounds
10 Air Squat
10 Push-up
Mobility
1:00 Pigeon each side
1:00 Thread the Needle each side
1:00 Thread the Needle each side
Weightlifting
Snatch Pull+ Power Snatch+Snatch (10×1)
Pull, PS, Snatch = 1 rep
ascend or find moderately heavy and stay with it, post heaviest rep
Metcon
Rings and Thrusters (Time)
800m Run
21 Ring Dips
15 Thrusters 95/65
400 m Run
15 Ring dips
10 Thrusters
200m Run
9 Ring dips
5 Thrusters
Rx + 9 RMU each round
135/95
21 Ring Dips
15 Thrusters 95/65
400 m Run
15 Ring dips
10 Thrusters
200m Run
9 Ring dips
5 Thrusters
Rx + 9 RMU each round
135/95
