Thruster
Intermediate
Front squat into a push press in one fluid movement, driving the barbell from the front rack to overhead.
Muscle Groups
glutesquadscoreshoulderstriceps
Equipment
barbellrack
Coaching Cues
- 1Keep your elbows high in the front rack as you squat
- 2Drive out of the bottom aggressively and use the momentum to press
- 3Finish with the bar stacked over your midfoot with locked elbows
Standards
- 1Hip crease passes below the knee at the bottom of the squat
- 2Bar finishes with arms fully locked out overhead
- 3Movement is one continuous motion from squat to press
Scaling Options
- •Front Squat + Push Press separately
- •Dumbbell Thruster
Appears in
Fran
21-15-9
Hope
3 rounds (1 min per station, 1 min rest)
Jackie
For time
Open 18.5
7 min AMRAP (ascending)
Open 19.5
For Time (20 min cap)
Open 21.3
For Time (15 min cap)
Open 22.3
For Time (12 min cap)
Open 22.3
For Time (12 min cap)
Open 22.3
For Time (12 min cap)
Open 23.2B
1RM Thruster (5 min)
Open 24.3
For Time (15 min cap)
Open 24.3
For Time (15 min cap)
Open 25.2
For Time (12 min cap)
Open 25.2
For Time (12 min cap)
Open 25.2
For Time (12 min cap)
The Seven
7 rounds for time