A. Thruster

Heavy Single

followed by…

B. “Raise the Bar”


3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar


Coming from the floor here makes this a little bit safer, as athletes have to be able to clean the weight in order to get it overhead. In the metcon, the weight on the barbell should be something that athletes couple complete 20+ repetitions unbroken if they needed too.