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Monday 10/16/23

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Lower Strength (28:00)
Thruster: (14:00)
*Taking your 5RM, perform:
10 @ 80% of that 5RM — 8 @ 85% of that 5RM — Max Reps *Up to 12 @ 90% of that 5RM
—
Straight Into… Front Squat (from rack) (14:00)
8 @ 75% — 6 @ 80% — 5 @ 85%
METCON: (12:00)
AMRAP 12:
30 Double Unders
12 Wall Ball (RX: 20/14)
3 Shoulder to Overhead (Athlete Choice for Weight) (Take barbell from floor)
*SCORE: Total Rounds & Weight Used on Barbell
OPTIONAL WORK:
3×2 Hang Snatch @ 85%
4x :20 Bike Sprint (1:30 Rest)

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