Strength
5×3 Back-Squat 80-90%
Work
100 Thrusters (75/53) For Time
*Every time the bar is dropped to the ground, the athlete must stop and do 3 burpees, and a 30m sprint (length of turf). Make sure people are going light enough that they aren’t dropping the bar constantly – otherwise this will be a REALLY LONG workout. 15m time cap.
Midline
50 weighted sit-ups ( use 45#/25#)
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