Skill:
**Athletes will perform 5-10 reps of each progression working to find the most difficult option they can complete with good technique. They will then select 1-2 options and perform 5 sets of 5-10 reps depending on their ability with this movement.
Options: 1. Ring Push-ups / 2. Ring Push-up @+/-45 deg / 3. Deficit Push-ups 4. Push-ups
Then:
3 Rounds - 10x Ring Push-ups / Ring Push-up variation / Deficit Push-ups / Push-ups
Strength:
Quick Thruster Progression w/ PVC/Barbell
Pause Front Squat
Front Squat + Bar Pop Off (bar only)
Push Press from Squat Stance / Receiving position
Full Thruster w/ PVC/Bar
e90s x7 - Thruster Complex
Rd 1-2: 5x UB Thrusters
Rd 3-4: 4x UB Thrusters
Rd 5-7: 3x UB Thrusters
**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 3-rep Thruster weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good posting.
WOD:
For Time:
Buy-in: 90 sec Sprint Effort (Optional) : 400m Sprint / 500/400m Row / 1/.8 Km Bike
5 Rounds:
10 Ring Push-ups / Ring Push-up @+/-45 deg / Deficit Push-ups / Push-ups
5 Thrusters @60-70% / 2-3 UB Reps (135/95)
@Home / No Barbell Option:
For Time:
Buy-in: 90 sec Effort: 400m Sprint / 500/400m Row / 1/.8 Km Bike
5 Rounds:
10 Deficit Push-ups / Push-ups
6 (3R/L) KB/DB Thrusters (50-53/30-35)
NOTES: Score Time and record thruster weight. The thruster weight should be challenging for experienced athletes to where it would be difficult to perform all UB rounds.