Warm-Up
2 Sets, For Quality
:30/:30 Adductor Rock Backs
:30/:30 Active Deep Lunge Stretch

2 Sets
:30 Jump Rope Practice
8 Bradford Press with Lockout
10 Behind the Neck Elbow Punch Throughs
8 Reactive Quarter Squat Jumps

Strength Test
Take 20 min to Establish
Front Squat 1RM
Ideal build
5 Reps @ 50-60%
3 reps @ 65-70%
2 Reps @ 75%
1 Rep @ 80% and continue to build until 1RM

Workout

6 rounds for time
9 Thrusters
35 Double Unders
Load: 95/65lb, 43/30kg


Goal: 7:00-11:00

Time Cap: 15:00

Score: Time

RPE: 9/10

Primary Objective: Manage Your Double Unders

Secondary Objective: Unbroken Thrusters