November 15, 2021

Warm up

3 Rds

15 btn strict press

10 one arm lateral raises each side

5 thrusters with a 3 second pause in bottom of squat

12 minutes

Then

Emotm 10

1 thruster

Then

3 sets of 3 reps

Workout

22 minutes

A. 9-6-3

Thruster

Double unders x10

Rest 3

B. 12-9-6

Thruster

Double unders x8

Rest 3

C.15-12-9

Thruster

Double unders x6