1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00
2) Metcon Warm-up:
3 Rounds of:
3 Bar Facing Burpees
*progress to Thruster weight over the 3 rounds
Thrusters (95, 65)
Bar Facing Burpees
9:00 Time Cap
Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Foam Roll Lateral Hip x 60s each side.