Warm Up
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength
Front Squats
3-3-3-3-3
Conditioning
65 Thrusters (95#/65#)
20 Doubles EMOTM
*Work load is 65 Thrusters, every minute on the minute the athlete does not complete all 65 reps perform 20 double under penalty*