The Thruster in 4 Panels

1.Mid Foot, Supported By The Shoulders

2.Still Mid Foot, Still on Shoulders, Gaining Speed

3.Big Hip Drive Thrusting The Bar

4.Locked Out Over Head

Wednesday


WOD

Deadlift

75% x 5, 80% x 5, 85% x 5

Followed By

20 Minute Skill Work Week 2

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.

It is best if you are choosing 2 to select contrasting movements.

Select a number of reps that, again, won’t take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.

For example if you selected Handstand Pushup Negatives and pistols it may look like this:

HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2

Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.