STRENGTH

1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00

2) Metcon Warm-up:
3 Rounds of:
4 Thrusters
3 Bar Facing Burpees
Rest 60s
*progress to Thruster weight over the 3 rounds

CONDITIONING

“Jim Beam”
For time:
9-15-21
Thrusters (95, 65)
Bar Facing Burpees

9:00 Time Cap

Accessory

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Foam Roll Lateral Hip x 60s each side.