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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For Time (in a team of 6)

400 meter Run
21 Thrusters (70/50 lb)
30 Pull-Ups
800 meter Run
30 Pull-Ups
21 Thrusters (70/50 lb)
400 meter Run

AMRAP in 33 minutes

5 Thrusters (135/95 lb)
7 Toes-to-Bar
1 Legless Rope Climb (15 ft)
200 meter Run

Buy-In: 118 Wall Ball Shots (20/14 lb)

AMRAP in 24 minutes

24 calorie Assault Air Bike
24 Thrusters (95/65 lb)
24 Bar-Facing Burpees
24 Knees-to-Elbows

For Time

44 Air Squats
44 Kettlebell Complexes (2 x 16/12 kg)
44 Burpees

1 Kettlebell Complex is comprised of 1 Deadlift + 1 Clean + 1 Thruster

For Time

50 Thrusters (45/35 lb)
40 Power Snatches (95/65 lb)
30 Back Squats (135/95 lb)
16 Cleans (155/105 lb)

4 Rounds For Time

200 meter Run
11 Thrusters (135/95 lb)
200 meter Run
11 Push Presses (135/95 lb)
200 meter Run
11 Bench Presses (135/95 lb)

For Time

100 Double-Unders
50 Squat Clean Thrusters (65/45 lb)
25 Box Jumps (30/24 in)

8 Rounds for Time

3 Thrusters (185/135 lb)
5 Box Jumps (30/24 in)
3 Cleans (185/135 lb)
5 Burpee Ring Dips

For Time

15 Deadlifts (155/105 lb)
30 Toes-to-Bars
30 Box Jumps (24/20 in)
10 Squat Cleans (155/105 lb)
20 Burpees
20 Double-Unders
5 Thrusters (155/105 lb)
10 Pull-Ups
10 Handstand Push-Ups

For Time

100 Thrusters (135/95 lb)

5 Burpees to start and at the top of every minute