Warm-up:
200m Run then 3rds of:
5 Thruster (45/35)
6 Back Rack Lunges
7 HR Push-up

Strength:
Back Squat
6×65 6×75 4×85 2×90%
Then Rest 2min
1 set Max Reps @ 78%.

CF Mainsite
12/20/16
10 Thruster (135/95)
50 DU
8 Thruster
40 DU
6 Thruster
30 DU
4 Thruster
20 DU
2 Thruster
10 DU

Finish:
3 sets
15 Hollow Rock
8 Single Leg RDL (each)