30 min AMRAP
- 1000-meter Row
- 25 Thrusters
- 200-meter Farmers Carry
Foundations for thrusters are built with front squats: a squat variation where the barbell is positioned on your (front) shoulders. Which means your torso needs to be upright, so the weight together with your body gets balanced properly.
To keep the torso upright, you need a sufficient mobility in your ankles and hips, and a good core strength that will allow you having a better control over the weight and movement itself.In general, the demand for overall mobility is much higher than with back squats.
In the bottom position make sure you keep the weight on the heels. Engage core and drive up with your hips. Learn how to activate and use both within the movement. Your thrusters will benefit from strength built with front squats.