2 Rounds

40 Double Unders or 80 Single Unders

10 PVC Pass Through

10 PVC Shoulder Press

10 PVC Thrusters

Pre-Game:

Wrist Stretch

Mt. Climber Stretch

3×3 Thruster, building up to working weight

WOD:

6-9-12-9-6

Thruster, see chart

200m Run

Strength:

Back Squat  5-4-3-2-1

Working at 40%-50%-60%-70%-80% for the 1 Rep (DO NOT MAX on the 1 rep). Then do as many reps as possible with your 70% (2 rep) weight. Aim for 10+ reps.

Max Thruster		Working Weight
>210		135
205-175		115
170-145		95
140-115		75
110-100		65
95-85		55
80-65		45
<60		35