Lighter Fluid

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

30 Single Unders

10 Slow Air Squats

INTO…

AMRAP x 3 MINUTES

20 Big Jump Single Unders

10 Slow PVC Thrusters

INTO…

AMRAP x 3 MINUTES

:20 Double Under Attempts

10 Slow Barbell Front Squats

Strength

Thruster (5-5-5*)

*Start Light and Build to a Moderate Weight. Between each set, superset with 10-15 Ring Face Pulls.

(Score is Weight)

Workout

Lighter Fluid (Time)

For Time

75 Thrusters (45/35)

200 Double Unders

75 Thrusters

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Empty Barbell Bicep Curls

20 Alt. Windshield Wipers

(No Measure)

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