Workout Details

3-5-7-9-11 Reps for Time:

Barbell Thruster @ 135/95 lbs
Bar Facing Burpee
Muscle-Up

Time Cap: 14 minutes

Throwdown 287 Standards:

*Hip crease must pass below the knee and shoulders, hips, and knees must be locked out at the top of the thruster.

*Chest and thighs must touch the ground at the same time on the burpee portion. A two foot take off is required for each rep.

*Athletes must pass through some portion of a dip, show full extension at the bottom, and show full lockout at the top with the shoulders over the wrists.

Masters 55+:

For Time:
3-5-7-9-11
Thrusters 95/65lb
Bar Facing Burpees
3-3-3-3-3
Bar muscle ups
*14 min Cap

*Sub 9 CTB for BMU if needed

Intermediate: 

For Time:
3-5-7-9-11
Thrusters @ 135/95lb
Bar Facing Burpees
Shuttle Runs (2x25ft each rep)
*14 minute Cap

Warm-up:

0-5 Mins: General Warm-up 
5 mins Machine of Choice or 
General Warm-up 1 
(https://www.youtube.com/watch?v=2MeFs5dMURA)
+
5-10 Mins: 5-10 Mins: Hinge Warm-up (https://youtu.be/65Wa663Rjko?feature=shared)
+
10-15 Mins: Specific Workout Prep (Session 2)
2 Sets:
:30 Ski, increasing pace every :10
3 Thrusters
3 Bar Facing Burpees
1-3 Ring Muscle-ups
Rest 1:30-2:00