100 thrusters for time.
Warm up
empty barbell – 2 x 30” each
deadlift
high pull
clean
mobility front rack
press
overhead squat narrow grip
Sport: 8 – 8 – 6 – 4 front squat from ground @65% – 70% – 80% – 85%
Community: 1 x 20 touch and go deadlift + 3 x 10 touch and go with some weight
WOD
cap time 15′
100 thrusters for time @40 kg M / @30 kg F
emom 5 deadlift
$ CASH OUT $
100 russian twist
