DYNAMIC WARM-UP
6 sets:
:20 air squats
:10 up-downs
:10 PVC pass throughs

THRUSTER REVIEW
Muscle clean Open hips before pulling with arms.
Front squat Full hand grip on the bar. Elbows as high as possible. The bar sits on the shoulders.
Push press Little dip with an aggressive drive. Push the heels into the ground and punch the bar overhead.
Thruster Elbows stay away from the thighs. Fast on the way up. Bring the bar back to the shoulders before squatting again 5) Thruster cycle rate // Have athletes pull the bar down from overhead into the front rack position. Athletes should be ready to squat as soon as the bar reaches the shoulders.

RX

For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00

12-9-6:
Thrusters
Pull-ups
– Rest 5:00

9-6-3:
Thrusters
Pull-ups

INTERMEDIATE

For time:
15-12-9:
Thrusters (55/75 lb)
Pull-ups
-Rest 5:00

12-9-6:
Thrusters
Pull-ups
– Rest 5:00

9-6-3:
Thrusters
Pull-ups

BEGINNER

For time:
15-12-9:
Thrusters (35/45 lb)
Jumping pull-ups
-Rest 5:00

12-9-6:
Thrusters
Jumping pull-ups
– Rest 5:00

9-6-3:
Thrusters
Jumping pull-ups

Accumulate:
1:00 foam roll low back
1:00 foam roll quadriceps/leg