Part A

Thruster & pull-up development:
• Empty bar thruster technique – to adding weight
• Pull-up drills – kipping and buttefly

Part B

“Hands Up Everywhere!”
20 minute EMOM

• 5 thrusters (Athletic 43/29 kg)
• 5 pull-ups
• 5 burpees

Select a thruster weight that will allow 5 continuous thrusters at good pace.

Jumping pull-ups not banded

Drop the rep numbers if required to give approximately 10 seconds rest between rounds