Thruster Technique Work: 10 minutes to work on positioning, mobility, and breathing technique. Work on building in weight with sets of 5.
Thrusters, work on staying relaxed in the arms, driving out of the squats from the hips, aggressively driving head through at the top. Also work on breathing, pacing the reps and pausing at the top rather than in the front rack.
Jackie: (retest from 9/1) For Time: 1000m row 50 Thrusters 45/35 30 Pull Ups
Handstand skill work: 10 minutes of HSPU or HS walk practice Then: EMOM 5: 30s on of HSPU (any style), Z-Press, OR Handstand walk, 30s rest
HS work – lots of options here, so choose which one you are trying to get better for 10 minutes, then we’ll have a 5 minute emom to iron that skill out for reps.
Ascending AMRAP 11 3 HSPU 3 Power Cleans 115/85 | 95/65 | 75/55 3 Kettlebell Swings 53/35 | 35/26 | 26/18 6/6/6, 9/9/9, 12/12/12, ect
Workout – ascending triplet in which we will want to hold on as long as possible unbroken, but be careful with the grip between the cleans and swings.
