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Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Alt Bird Dogs
6 Alt T Push Ups

1 Min Death Stretch/side
1 Min Band Front Rack Stretch/side

Strength
Thrusters
Prep: 1×10 Front Squats +5 Strict Press w/ bar, 1×5 Thrusters w/ bar, 3×5 thrusters working up
Work: Thruster 10-8-6-4-2 (aim to add weight each set)

Met Con (9 Min Cap)
12-9-6-3
DB Hang Squat Clean Thruster
Toes-to-Bar

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