Elite men: (21-15-9) 95# thrusters, chest to bar pullups, then after each round of 21, 15 and 9, athletes will lunge walk the length of the field with 45# plate overhead, sprint back and begin the next set of thrusters, CTB pullups. 8:00 min cap.
Elite women will use a 25# plate…also 8 min. cap.
Intermediate men will do regular pullups.
Intermediate women will do toes to bar instead of pullups and use 25#plate. All 8 min. cap!
Talk with a coach about your goals, get the plan to achieve them.