Front Squat 3-3-3-3-3 Reps
Any way you program it, thrusters are miserable. Even with an empty bar 50 thrusters following 1k row in "Jackie" will test your physical capacity and your mental toughness. The thruster is the epitome of a functional movement. The squat and the overhead press are natural human movements which when combined give us one of longest possible ranges of motion in any barbell exercise. The thruster can be done with heavy weights and quickly which means that a tremendous amount of work can be done in a short period of time, which means that your heart and lungs will feel like their going to explode. All though the intensity caused by functional movements is extremely uncomfortable, remember to embrace it. The intensity is where the most benefit comes from.
