GYMNASTIC STRENGTH and METCON
Warm up
3 Rounds (increasing pace)
10/8 Cal Row or bike
3 Burpee Pull Ups or to target
2 Shuttle Runs
Then, thruster warm up (load until your target weight)
Conditioning
‘Open 23.2’
RX
23.2A:
Complete AMRAP 15 minutes:
5 burpee pull-ups
10 shuttle runs (1 rep = 7.5m)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Scaled
23.2A:
Complete AMRAP 15 minutes:
5 burpee to target
10 shuttle runs (1 rep = 7.5m)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)