Strength: Front Squat & Thruster (from the rack) – work to a heavy set of 3.
(Front Squat & Thruster = First perform a front squat, then on your second Front Squat put it over your head for the Thruster.)
Then, 8 minute – Up Ladder
Start with three of each, add 1 rep each time of:
- Thruster (95/65lb) …not from the rack this time
- Toes to Bar
Beginners – work with a scaled thruster weight & work on kipping your knees to elbows
Advanced – 5 Minute Up Ladder starting with one rep of: Thrusters (135/95lb) and bar muscle-ups.