23.2A + 23.2B Workout
Warm up
With a running clock:
5 minutes of
1 shuttle run (down and back)
5 light barbell thrusters (athletes can add weight as desired)
5 jumps to a pull-up bar
Advanced athletes should aim to finish the round of 25 burpee pull-ups.
Maintain a consistent but quick pace throughout 23.2A. Avoid pushing to failure or long rests in the first few rounds.
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*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)
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