8 April 2019

Did you get through all 105 Thrusters in 19.5? Looking to improve or at least minimize your dislike for the infamous movement? The video has the points to work on before the next open:   Thruster Mechanics

Did you get through all 105 Thrusters in 19.5? Looking to improve or at least minimize your dislike for the infamous movement? The video has the points to work on before the next open: Thruster Mechanics

Article: Thruster Mechanics

Warm-up
3 Rounds:
10/side KB Snatches
5/side KB Windmills
100'/side Suitcase Carry

3 Rounds:
5/side Thoracic Extension Rotation
5 Yoga Push-Ups
***
Single Arm Press (DB/KB)
10-10-10/side
Establish 10RM in 3 sets or less ...
Start with Non-Dominant side ...

Mobility
Pec & Shoulder S&F (ball)
Lat Distraction
PVC Pass-Throughs
Kossack Squats

Gymnastics
Alternating EMoM-18:
i. 1-5 Strict [L] Pull-Ups
ii. 1-5 Strict [Ring] Dips
iii. 1-5/side Alternating Pistol Squats
Round 6 = Max Reps Unbroken (AMRAP-1)
Score Round 6 reps ...
Variations as required;
Rx+= L + Ring Dips + Pistols