Warm-up:Â Run 400m, 10 OHS, 10 push-ups, 10 sit-ups, 10 pull-ups
Skill:Â Thruster – Use a light weight and work on exploding out of the bottom of the thruster.Â
4 Rounds for time
10 135# Thrusters
20 24″/20″ Â Box jumps
Post time to comments.
Scale thruster weight as needed.Â You should be able to barely get 10 in a row on the first round.