081617

Strength
Deadlift
10×1 EMOM starting at 75% & work up slowly
If miss drop down

Metcon (3 Rounds for reps)
*3 Partner WOD

AMRAP 4

P1 - Max Thrusters (115/85) (75/45) (20/15 DB)
P2 - Max Chest to Bar Pull-ups (Jumping Chest to Bars / Banded Chest to Bars /Ring Rows)
P3 - 15/12 Calorie Row

Rest 1 minute

AMRAP 4

P1 - Max Thrusters (115/85)
P2 - Max Toe to Bar (Toes to Space / Knees to Chest / Knees to Waist)
P3 - 15/12 Calorie Row

Rest 1 minute

AMRAP 4

P1 - Max Thrusters (115/85)
P2 - Max Pull Up (Jumping Pull Ups / Banded Pull Ups /Ring Rows)
P3 - 15/12 Calorie Row

A few things to remember:

Deadlift

-Feet under hips
-Symmetrical grip whether parallel, hook, or
alternate
-Hands placed where arms won’t interfere with
legs while pulling from the ground
-Bar close to shin
-Shoulders slightly forward of bar
-Chest up and inflated
-Abs tight
-Arms locked and not pulling
-Shoulders pinned back and down
-Lats and triceps contracted and pressing against
one another
-Keep your weight on your heels
-Bar stays close to legs and essentially travels
straight up and down
-Head straight ahead
-Shoulders and hips rise at same rate when bar is
below the knee

Thrusters

As fatigue sets in, it is important that we find the shoulders on each rep. The further that bar slides down the front rack, the heavier it will feel. Athletes often start off in a great position and tend to lose the accuracy in the middle of the set. Be sure to “point the elbows forward” when returning the bar to the front rack. This will ensure that we find a solid position going into the next reception.

Chest to Bar Pull-ups / Toes to Bar / Pull-ups

Many times in these gymnastic movements, we tend to focus on what happens in the front half of the kip rather than the back. If we related the kip to an elastic band, it can help us better understand how to develop more power and hold onto larger sets. The further you stretch an elastic band back before you let it go, the further it travels. Same goes for our kip. The straighter and tighter our legs are in the backswing and the further our chest comes through the bar, the less work is required on the pull.

Maintaining straight legs also makes for much easier chest contact.