Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold
2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges
Strength
Back Squat
• 3 sets of 5 reps, work up to 85% of 1RM
Deadlift
• 3 sets of 5 reps, work up to 85% of 1RM
Conditioning
EMOM until 100 thrusters:
• 5 Burpees
• Max Thrusters 95/65#
Every minute, perform 5 burpees then as many thrusters as possible in the remaining time. Continue this until 100 thrusters have been completed. Score is time.