Athletes,

I don’t expect a large class tonight as you will be doing Murph tomorrow right?

Jared – ACF

A. Warmup

B. SWOD
Back Squat
5@60%, 5@70%, 5@80%

Warm Up
4 Slow Rounds
25 Double-unders
10 OH Walking Lunges with an empty bar

EMOM for 14 Minutes (Alternate)
3 Thrusters at 185/105 (or 70%of your Clean)
30 Double Unders
Rest one Minute

EMOM for 4 Minutes (do not alternate)
3 Thrusters 185/105
30 Doubleunders
Rest one Minute

For Time
Thruster Flight Simulator 135/75
2 – 4 – 6 – 8 – 6 – 4 – 2