DYNAMIC WARM-UP
2 sets:
:30 alternating groiners
– Rest :15
:30 lateral hand shuffle + push-up
– Rest :15
:30 wall squats
– Rest :15

THRUSTER REVIEW
5 front squats Maintain a full grip on the bar without letting the elbows touch the knees.
5 wide-stance push presses Use the legs to drive the bar overhead.
5 thrusters Hips back on the way down, chest up on the way up.
5 top-to-top thrusters Start at the top, lower to the shoulders with a :03 tempo, then immediately initiate the next rep.

THRUSTER BUILDUP
4 sets:
5 thrusters (light)
5 thrusters (light-to-moderate)
3-5 thrusters (moderate)
3-5 thrusters (5-10 lb under starting load)
– Rest 1:00 between sets.

4 sets for load:
8 DB strict presses/arm
8 DB front squats

Accumulate:
30 alternating scorpion stretches