UB Thrusters

COMPETITION

GYMNASTICS

3 Rounds
3 Inchworms w/ 3s hold w/ arms extended as far as possible
10 Beat Swings
7 Ring Rows
12 Alt Step Ups (load 'up' leg as much as poss)

TECH
3 Rounds for quality
6 C2B
6 T2B
10 Alt Pistols (afap)

10min EMOM
25% of best UB C2B

10imin EMOM
33% of best UB T2B

E2M10M
10 Pistols AFAP

3 Rounds for Quality
7-10 Strict T2B
25 Strict C2B Pull-ups (use a big band, focus on staying hollow & retracting scaps @ top)

CONDITIONING
THE GHOST
6 Rounds
1min Row (calories)
1min Burpees
1min Double Unders
1min Rest

FULLY EQUIPPED

10min EMOM
1 Power Clean & Jerk

20min AMRAP
Run 400m
AMRAP UB Thursters 95/65score = total thrusters

KINDA EQUIPPED

10min EMOM
1 1-arm DB Hang Power Clean + 3 Split Jerk (alt arms each round)

20min AMRAP
Run 400m
AMRAP UB DBL DB Thursters

score = total thrusters

Learn the Fundamentals!!

Posted 12 months AGO

Eric Barber

Founder & Coach

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Posted 2 months AGO

Eric Barber

Founder & Coach