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.
400 meter Run 20 Dumbbell Clean-and-Presses (2x50/35 lb) 400 meter Run 20 Dumbbell Thrusters (2x50/35 lb) 400 meter Run 20 Dumbbell Burpees and Presses (2x50/35 lb) 400 meter Run
400 meter Run 21 Cleans (185/135 lb) 21 Pull-Ups 400 meter Run 15 Dumbbell Thrusters (50/35 lb) 15 Pull-Ups 400 meter Run 9 Cleans (185/135 lb) 9 Pull-Ups 400 meter Run