Barbell Thruster

Grasp a barbell from rack or clean the barbell from the floor with overhand grip, slightly wider than shoulder width. Position bar on front of shoulders with elbows pointing slightly forward and torso tight. Put your feet slightly wider than shoulder width, pointing outward.

Lower your but until your knees and hips are fully bent or until your thighs are just past parallel to the floor. Knees travel slightly outward in direction of toes.

Raise body upward by extending your knees and hips.

Accelerate when nearing top of squat, drive the barbell up off shoulders, pull head back, and throw weight overhead by extending arms upward. Pull head forward at lockout overhead.

Immediately lower weight by bending arms. As weight descends, bend legs, pull head back, and catch barbell in front of shoulders as knees are bending at approximately 90 degrees angle.

Go back to the starting position and repeat the exercise according to the training plan.