DYNAMIC WARM-UP
1 set:
10 arm swings across
10 arm swings overhead
10 leg swings/leg
10 air squats
10 knee push-ups

1 set:
:30 kettlebell low-swings
:30 goblet squats (slow)

1 set:
:15 kettlebell swings to shoulder height
:15 kettlebell swings to overhead
:30 goblet squats (fast)

THRUSTER REVIEW
DB front squat Hips back & knees out
DB push press Drive through the heels and use the legs to "toss" the DBs overhead
DB thruster Smooth down, then fast up
Barbell front squat Full grip on the bar, but elbows stay away from the knees
Barbell thruster Smooth hips down and back, up fast and "toss" the bar overhead with the legs

MINI-ROUND
2 sets:
5 kettlebell swings
5 DB thrusters

RX

10 rounds for time:
10 KB swings (16/24 kg)
10 dumbbell thrusters (25/35 lb)

INTERMEDIATE

10 rounds for time:
10 KB swings (12/20 kg)
10 dumbbell thrusters (20/25 lb)

BEGINNER

10 rounds for time:
7 KB swings (8/12 kg)
7 dumbbell thrusters (10/15 lb)

Accumulate:
2:00 frog stretch