Warm-up:
200m Run then 3rds of:
10 Banded Lunges
10 Glute Bridge
30sec Plank

Strength:
Back Squat
8×65, 6×75, 4×85, 4×90%

Rx
50 DU 21 Thrusters (75/55)
40 DU 18 Thrusters
30 DU 15 Thrusters
20 DU 9 Thrusters

Rx+
100 DU 25 Thrusters (95/65)
75 DU 21 Thrusters
50 DU 15 Thrusters
25 DU 9 Thrusters