Ahhh, the beautiful combo of thruster and pull-ups 🙂 This time in the form of a heavy day! Before the workout starts, look to build to about 85% of your 1RM thruster load. If you don’t have a 1RM thruster, this should feel “moderately heavy”. Your thrusters will come from the rack, and after your 3 unbroken reps, you’ll transition to the weighted strict pull-ups. These are also roughly 85% 1RM, and should be unbroken. Ideally, you will keep the same thruster and pull-up load across all 10 rounds, however, tinkering in the early rounds is allowed. Those who cannot yet do 3 strict pull-ups should do 3 reps of eccentric lowers, lowering for at least 5 seconds. You can use a band to help you lower more slowly if a 5 second lower is not possible unbanded.
Every 2 minutes for 10 rounds:
3 Thrusters (AHAP)
3 Weighted Strict Pull-ups (AHAP)
post thruster load and pull-up load to SugarWOD