B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Specific
2 sets
20 sec of double unders
5 Back squats
5 Btn press
5 Barbell Elbow rotations
50ft A skips + 50ft Butt kicks
Then build up the thruster
Every time you break the thrusters (<10 reps) perform 60 Double unders
3 rounds
4 x 400m Run
4 x 5 Thrusters @185/125
*Any time the barbell touches the ground both partners perform 60 double unders (each)
Intermediate
3 rounds
800m Run
10 Thrusters @155/105
COMP
For time
30 Thrusters @185/125
Every time you break perform 60 Double unders
3 rounds, each for time
8 reps explosive left
8 reps explosive right
6 reps explosive left
6 reps explosive right
4 reps explosive left
4 reps explosive right
Rest 90 seconds between sets
We isolate the glutes here because it’s a super important muscle for the hip extension and athletes usually neglect it.
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Beginner
3 rounds
600m Run
15-20 Thrusters @moderate
Intermediate
3 rounds
800m Run
10 Thrusters @155/105
COMP
For time
30 Thrusters @185/125
Every time you break perform 60 Double unders