21-15-9-9 reps, for time of:
Thruster, 95/65 lbs
Lateral Burpee Over Bar
Intended Stimulus
✔ 3:00-10:00.
✔ Sprint-style effort with conflicting movement functions (push of the thruster and the push of the burpee).
✔ Loading on the barbell should be relatively light.
✔ Complete each set of thrusters in 3 sets or less.
Movement Scaling Options
Thrusters | Load, reps, dumbbell thrusters, front squat (overhead limitation), push press (squat limitation)
Lateral burpees over the barbell | Reps, burpee step over the barbell, up-down
Stretching & Campfire
1 set:
1:00 couch stretch/leg
“Small daily choices add up—move your body, fuel it well, and the results will follow.”
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