Strength

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Thruster

Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, and stay up, as you hit the bottom of your squat so you can move the bar through the full range of motion efficiently.  The thruster is a front squat followed by a press. You can generate momentum with your hips but don’t let your knees rebend into a jerk.   The WOD for today has thrusters as well so take that into consideration as you work up in weight!

WOD

21-15-9

Thruster 95/65lbs
Toes-To-Bar

Workout notes: You should have good idea what a strong effort thruster looks like for you after the skill work if you were able to participate.  Don’t be afraid to go “Rx’d” if you have the mechanics down and the weight is within the 60% range of your limit!