Warm-up
Pass Throughs x10
Banded Lat Stretch 60s/side
Samson Stretch 60s/side
Stationary Lateral Banded Walks 60s
Internal/External Single Arm Band Pressx15
Push Jerk (5-5-5+)
65%
75%
85%
Add 5# to 1RM. Use 90% of that number to establish working percentages.
Metcon (AMRAP – Reps)
10 AMRAP
50ft Sprint
8 Clusters
Score is total thrusters