PRACTICE – UB HORIZONTAL PUSH AND VERTICAL PUSH

Intention: Breaking down and practicing technique for thrusters.

Prep: Squat and overhead mobility. Quad, lat 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
A1) BB/DB thrusters x 6 – 8
A2) DB tripod rows x 8 – 10
Rest 60s

B) 3 x AMRAP 5

P1 is the timer, P2 is continuous until the P1 has completed the reps.
Alternate exercises on the same station for 5 mins with 90 sec rest between.

AMRAP 5
– Box jumps x 10
– Lateral bear crawl 

Rest 90

AMRAP 5
– KB clean to squat x 12
– Hollow hold (or plank)

Rest 90

AMRAP 5
– Burpee broad jump x 8
– Wall sit