151217 The thrust is strong with this one!

A. Warm Up
4 Slow Rounds
25 Double-unders
10 OH Walking Lunges with an empty bar

B. SWOD
Backsquat
15 @ 65%

C. WOD
EMOM for 14 Minutes (Alternate)
3 Thrusters at 155/85(95/55) (or 70%of your Clean)
30 Double Unders
Rest one Minute

EMOM for 4 Minutes (do not alternate)
3 Thrusters 155/85(95/55)
30 Doubleunders
Rest one Minute

For Time
Thruster Flight Simulator 105/65
2 – 4 – 6 – 8 – 6 – 4 – 2

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