1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Thrusters
Row 500m
2. Met-Con
3 Rounds:
10 Thrusters 155/105lbs
10 Box Jump Overs 30/24″
10 Muscle Ups or 15 CTB or 20 Pullups
3. Lift
Back Squat 3×5 @75-85%
Venator Athletics @jerrygamallo @venatorathletics
Venator Athletics
921 Van Ness ave.
Torrance, California 90501
(424) 558-8993
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