8-30-19

“Birth is violent, and out of that violence is our only chance of rebirth.”
-Nick Nolte

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Strength & Conditioning
Strength: Strict Thruster
Work up to a heavy 3RM (strict thruster).

Metcon: AMRAP x 13min
7 Thrusters (75/55)
7 Bar Facing Burpees
14 Back Rack Reverse Lunge (75/55)

Team Training
A) Strict Thruster
Work up to a heavy 3RM (strict thruster).

B) Back Squat
2 x 80%
1 x 85%
2 x 80%
1 x 87%
2 x 80%
1 x 90%

C) Metcon: AMRAP x 13min
7 Thrusters (115/75)
7 Bar Facing Burpees
14 Back Rack Reverse Lunge (115/75)

Jami Mendoza