WARM UP & MOBILITY

1 set:
:30 jumping jacks
:30 mountain climbers
:30 alternating Spiderman stretches
1:00 air squats (:02 hold in the bottom)

1 set:
:20 back rack elbow raise, right arm
:20 back rack elbow raise, left arm
:20 back rack alternating elbow raises
:20 back rack elbow raises, both elbow
10 back squats with elbows high in the back rack

2 sets:
3×5 cm front squat + pull elbows up before standing
3×10 cm front squat + pull elbows up before standing
3×15 cm front squat + pull elbows up before standing

SKILLS & SPECIFIC WARM UP
Thrusters

10 full-grip front squats
10 wide-stance push presses
5 thrusters
5 cycling thrusters

5 sets loading up in 10 minutes
1-5 thrusters

CONDITIONING
“HEAVY THRUSTERS”

EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.

Beginner Option:
EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (15/20 kg)