Front Squats to Overhead = Thrusters!
Warm up the core then get some PVC/empty barbell front squats & push presses, then transition into those thrusters. Thrusters standards of movement is hip crease below parallel in that front squat and full lock out overhead in the top.
Death By Thrusters:
Minute 1 – 1 Thruster (95/65)
Minute 2 – 2 Thrusters
Minute 3 – 3 Thrusters…..etc…
*This is going to start easy, but soon there won’t be much rest between rounds. Ideally, you should be stringing the reps then resting, not breaking it up as you go.
** 20 minute time cap 😊 (210 reps if you make it thru the 20s)
If you do not have the full mobility or are newer, do 5 reps every other minute on the minute for 10 minutes. Partner up and watch each other’s form.
KAREN with a twist
150 Wall Balls
Minutes 5-9 – EMOM 5 burpees
Minutes 10-18 – E2MOM 5 burpees
Minutes 21-30 – E3MOM 5 burpees
Stretch out good! Runner’s stretch, pidgeon, etc. This is a lot of work on those quads and tomorrow is another day.