men 95#
women 65#
for time
scale appropriately. stop at 20 min. do not decrease weight once you start
If you dont make 100 thrusters in 20 min. whatever number you get to subtract from 100 and multiply by 2 and that is your burpee penalty
here is a link to view it http://www.youtube.com/watch?v=4OhqIGYqELk
a thruster is a front squat with an overhead press. You can do this with barbells, olympic bars kettlebells. (us can even use both hands on one kettlebell or dumbell.)
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