STRENGHT & CONDITIONING
WARM-UP
AMRAP x 3 MINUTES
30 Single Unders
10 Slow Air Squats
Into…
AMRAP x 3 MINUTES
20 Big Jump Single Unders
10 Slow PVC Thrusters
Into…
AMRAP x 3 MINUTES
:20 Double Under Attempts
10 Slow Barbell Front Squats
STRENGTH
3 SETS
5 Thrusters*
*Start Light and Build to a Moderate
Weight. Between each set, superset with
10-15 Ring Face Pulls.
WORKOUT
“LIGHTER FLUID”
FOR TIME
75 Thrusters (45/35)|(35/25)
200 Double Unders
75 Thrusters
OPTIONAL FINISHER
2-3 SETS
15 Empty Barbell Bicep Curls
20 Alt. Windshield Wipers