7/19

WU: 10min AMRAP With a light pair of DB’s Perform:
100m Farmers Walk
8 Front Squats
8 Presses

Shoulder Prep
Bands on rig, front rack stretch

Skill Thruster
with an empty barbell
* Front Squat – Push Press with Squat Stance – Thruster
Slo Load Prep for part 1 climb in wgt
2 x 5 reps
2 x 3 reps

WOD Part 1: 10min to find
Thruster 1RM
rest 3min drop weight
Part 2: EMOM Ladder 15min
Thruster Ladder @ 70% 1RM
Add 1 Thruster every minute
if fail drop weight for next min start again

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