Push Jerk: 3 – 3 – 3 – 3
Work up to a moderately heavy triple in the push jerk; reset between repetitions.
“Muscle Up Kalsu”
100 Thrusters (135/93)
*EMOM perform three muscle ups
Time cap: twenty minutes.
Choose a loading on the thrusters that you know won’t bog you down based on the loading, only from the aerobic fatigue of the workout. Choose a number of muscle ups that can be completed in one set. If you don’t yet have efficient muscle ups scale with a set of five chest to bar pull ups or kipping pull ups. If at any point in the workout you aren’t able to achieve any thrusters within the minute you need to scale the workout in some manner i.e. reduce the penalty or drop the thruster loading. Reminder, performing the above workout as written for fifty repetitions is also a badass way to scale/modify the workout. The workout starts with three muscle ups.
Pec Minor Smashing
Athletes will use a lacrosse ball for this mobility cool down drill.