KB Thruster

WOD:

21-15-9

KB Thruster Right Arm, 24kg/16kg

KB Thruster Left Arm, 24kg/16kg

Dead Lift, 225#(155#)

Strength:

Split Jerk 1-1-1-1-1-1-1 @75%

Warm-up with 2×3 then 7×1 at 75% or add 5# to last time done on 5.15.12

KB Thruster:

1. Start standing tall, with kettle bell rested on forearm in the “rack” position.

2. Execute a full squat, hip crease below parallel. keeping KB on forearm.

3. Drive from the bottom locking out KB at top