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Movement Focus:
Thruster
Work on creating a solid rack position, keeping elbows high and the bar on the shoulders in the squat phase of the movement. Once we have grasped the above, begin to focus on driving up through the heels from the squat, pushing the bar overhead and then, bringing the bar down with the intention of the elbows returning to the front rack position, bar sitting on the shoulders. In A.2 with such high reps, the workout needs to ensure safe and effective movement.

Empty bar thruster warm up
3 Rounds
5 Power Cleans
5 Front Squats
5 Push Press
5 Thrusters

A.1 With a 15minute running clock work up to a 3 rep max for the day Thruster from the floor

A.2
In Pairs
100 Thrusters@50/35kg
(Rest 2minutes)
50 Synchronised Burpees
(Rest 2minutes)
100 Thrusters@50/35kg
(Rest 2minutes)
50 Synchronised Burpees

Both choose a weight that you can fluently move 10 unbroken reps. Try to set a pace on the burpees so that you can keep moving!

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