09/27/2021

RX

For Time:

50-30-20 Thrusters (65/45#)

Pull-ups

INTERMEDIATE

For Time:

50-30-20 Thrusters (45/35#)

25-15-10

Pull-ups

BEGINNER

For Time:

30-20-10

DB Thrusters (15/10#)

Jumping Pull-ups

Cool Down:

Accumulate

1:00 Alternating Scorpion Stretch 1:00 Couch Stretch / Leg

SCALING OVERVIEW

Thrusters | Load, Reps, Front Squats, Push Press

Pull-ups | Reps, Jumping Pull-ups, Banded Pull-ups (25-15-10)

MOVEMENT SCALING OPTIONS

• Focus scaling options around enabling athletes to complete larger chunks of reps. However, this is not necessarily true for our newer athletes. Newer athletes need to develop this higher volume over time. Consider reducing the total reps for these athletes to 30-20-10.

• Consider reducing the load of the thruster to a naked barbell or using DB’s for those individuals that struggle with the overhead position.

• For athletes that have pull-ups but not the volume, consider having them perform a mix of regular pull-ups and jumping pull-ups. This allows them to practice a skill they want to get better with and it allows them to accumulate volume.