Thruster

Thruster is a complex exercise consisting of a Front Squat and a Press. It is an exercise that is responsible for the development of 6 parameters of physical condition such as strength, speed, power, flexibility, coordination and balance.

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EMOM in 8 minutes

3 Squat Clean Thrusters (155/105 lbs)
3 Bar Over Burpees

20 Rounds for Time

4 Thrusters (75/55 lb)
22 Bar Facing Burpees
20 American Kettlebell Swings (55/35 lb)

Time Cap: 72 minutes

For Time

15-12-9-6-3 Kettlebell Thrusters (2x24/16 kg)
15-12-9-6-3 Kettlebell Burpee Deadlifts (2x24/16 kg)
50 meter Farmer's Carry (2x24/16 kg)

3 Rounds for Time (In a Team of 3)

2,000 meter Row
14 Dumbbell Thrusters (50/35 lb)
34 Kettlebell Swings (70/53 lb)
484 Double-Unders
108 Burpees
2,000 meter Row
18 Deadlifts (225/155 lb)

For Time

100 Squat Clean Thrusters (40/20 kg)

For Time

28 Deadlifts (275/215 lb)
28 Power Cleans (185/125 lb)
28 Thrusters (135/75 lb)

Every minute on the minute, perform:
1 Rope Climb

5 Rounds for Time

1 Power Clean (135/95 lb)
2 Thrusters (135/95 lb)
3 Power Snatches (135/95 lb)
4 Push Presses (135/95 lb)
5 Front Squats (135/95 lb)
6 Deadlifts (135/95 lb)

For Time

Cash-In: 190 Double-Unders

Then, 3 Rounds of:
8 Dumbbell Thrusters (2x50/35 lb)
8 Devil Presses (2x50/35 lb)
8 Strict Handstand Push-Ups
190 Double-Unders

Cash-Out: 3,000 meter Run

For Time

20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)

4 Burpees at the top of each minute

AMRAP in 10 minutes

8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)