WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

Back Squat (4 x 6 (Six Reps Every Other Min for 8 Min))

Use the same weight for all 4 sets.

Rest 2 Min after final set before moving on to Shoulder Press.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Shoulder Press (4 x 6 (Six Reps Every Other Min for 8 Min))

Use the same load for all 4 sets.

Rest 3 full minutes after final set before moving on to Thrusters.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly.  Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Thruster (8 x 3 (THREE Reps Every Min on the Min for 8 Min))

These thrusters should be pretty heavy but they WILL catch up to you in the last few minutes of this. So, fight for those good positions and use the power from your hips!

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.