Sandbag Burpee Thruster

Exercise/task name: ​Sandbag Burpee Thruster

Exercise description:

• Starting Position: Stand with your feet shoulder-width apart, sandbag on the ground in front of you.

• Burpee Descent: Squat down and place your hands on the sandbag handles or sides. Jump your feet back into a high plank position, keeping your body straight.

• Push-Up: Lower your chest/body armor to the sandbag by bending your elbows, performing a full push-up.

• Jump Forward: Explosively jump your feet back toward your hands, landing in a squat position with hands still on the sandbag.

• Clean the Sandbag: From the squat, drive through your heels to stand up while lifting the sandbag (like a deadlift into a clean). Pull it up to your chest/shoulders in a front-rack position, using your hips and legs for power.

• Thruster: Immediately squat down again with the sandbag at your shoulders, then explosively stand up while pressing the sandbag overhead until your arms are fully extended.

• Return: Lower the sandbag back to your shoulders, then drop it controlled to the ground, and reset for the next rep.

Technique that must be performed to count: Chest body armor must touch bag while performing the push-up. The bag must be lifted completely over your head.

# of repetitions before shooting: 3 with 50 lbs bag.

Casual division modifier: 40 lbs bag. 30 lbs bag

Exercise equipment needed: 50 lbs bag x1, 40 lbs bag x1, and 30 lbs bag x1.