Warm up
4 rounds
15 Spanish squats
15 band pull aparts
5 Nordic curls
5 reverse Nordic curls
Strength
Thruster
Emotm 18
Minutes 0-4
Perform 3 reps
Minutes 5-11
Perform 2 reps
Minutes 12-17
Perform 1 rep
Wod
Amrap 14
10 dB thruster
10 dB snatches
20 toes to bar
10 dB snatches
10 dB thrusters