PRACTICE – UB HORIZONTAL PUSH AND VERTICAL PUSH

Intention: Breaking down and practicing technique for thrusters.

Prep: Squat and overhead mobility. Quad, chest and glute activation. Jumping/burpee prep.

Thruster warm up/prep x 3 rounds
1. BB/DB Front squat x 8
2. BB/DB Push press x 8

3 sets
A) BB/DB thrusters x 8 – 10
Rest 60s

B) EMOM 20
1. Hand release burpee x 12 
2. Plate sit ups x 20
3. Deadball shoulder overs 8ea
4. Any cardio for 10 cals or 200m run
5. Rest