Warm- Up
3x
10 PVC PT/ATW
10 Thrusters w/ PVC
10 Push Ups
10 Ab Mat Sit-Ups
3:00 Foam Rolling
Strength
Hang Squat Clean 3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest between each set as needed.
WOD
4 RFT
15 GHD Sit-ups
30 Thrusters 65/45
45 Double Unders
3x
10 PVC PT/ATW
10 Thrusters w/ PVC
10 Push Ups
10 Ab Mat Sit-Ups
3:00 Foam Rolling
Strength
Hang Squat Clean 3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest between each set as needed.
WOD
4 RFT
15 GHD Sit-ups
30 Thrusters 65/45
45 Double Unders
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