"Heavy Thruster"

Pre Warm Up (Do this cold!!):

This is Optional

  • (R) Thread the Needle (1 min)
  • (L) Thread the Needle (1 min)
  • Puppy Dog (1 min)
  • (R) Saddle Eagle (1 min)
  • (L) Saddle Eagle (1 min)
  • (R) Saddle Archer (1 min)
  • (L) Saddle Archer (1 min)
  • Saddle (5 min)
  • Rebound (45 sec)
  • Seated Straddle (3 min)
  • Rebound (45 sec)
  • (R) Supine Twist (1 min)
  • (L) Supine Twist (1 min)
  • Rebound (2-5 min)

Warm Up (1 min each):

  • Jump Rope
  • Plank Shoulder Tap
  • Scissor Jumps

Then...

2 x 10:

  • Front Raise (Light)
  • Lateral Raise (Light)

Then...

1 x 15:

  • Arnold Press

Then...

1 Minute Each:

  • Dragon Pose
  • Lizard Pose
  • Pigeon Pose
    * Do all 3 min on one side before switching over *

Skill/Strength (10 min):

Work up to a heavy 1RM on Thruster

Met-Con (10 Rounds):

15 Min Time Cap:

  • 3 Clusters
  • 6 Lateral Bar Overs
  • Prowler Push (Down & Back)
    * Cluster = Clean into a Thruster *
    * Use 60% of the 1RM you found for Cluster *
    * Jump or step over on lateral bar overs *
    * Scale to DBs if needed on clusters *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders w/Ball
  • Bilateral Shoulder Flexion
  • Couch Stretch
  • Ankles/Calves
  • Adductors/Groins
  • Foam Roll