Workout of the Day
Work up to a heavy single Thruster.
Barbell starts on the floor today. Athletes can complete a Squat Clean Thruster -OR- Power Clean the weight to the shoulders, get set and braced, and then complete the thruster.
Rather than finding a heavy single, beginner athletes may choose to do triples (3-3-3-3), working at slightly lighter loads and improving their technique and efficiency.
E2MOM x 10 min
5 Thrusters @ 75% , into…
Max reps lateral burpees over bar until 1:00 mark
In 1 minute, athletes will complete 5 heavy thrusters, directly into as many burpees over the bar as possible. Rest until the next even minute.
Use about 75% of the heavy single you worked up to today. Adjust load as needed according to your skill, technique, and tolerance. This should still feel like a relatively heavy weight.
You may squat clean the first rep, as long as full depth is achieved.
Jake with a great front rack for a thruster. Notice that the bar is on his shoulders like a front squat while maintaining a closed grip. The Thruster rack (like the jerk and the push press) is halfway between a strict press and front squat rack. Check out the video that discusses the difference between the clean/front squat rack and the jerk rack, which is what we’ll use today in the Thruster.