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

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