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For 16.5 we are looking at a couplet of thrusters and burpees.

Now before we start, let's make sure we are on the same page with how to use this warm up.

This should be the final stages of your prep, the 10-15 minutes right before doing 16.5. Many people will need extra time to work on their overhead and front rack mobility before doing this event. Do that prep before you do what is shown in this video. This should be the final stage of preparation. This is movement prep, warm up, and neurologic preparation for the demands of this workout.

This video isn't here to explain to you the common compensations that happen, what the mechanical faults are, how to do a thruster efficiently, etc. This video is helping you get primed for 16.5.

Here is the recommended warm up, movement prep, and priming:

5 rounds:

  • 10 straight leg raises each leg
  • 5 downward dogs
  • 5 lateral lunges each leg
  • 5 front rack elbow raises
  • 3 thrusters

As mentioned in the above text and in the video, start the early rounds with an empty barbell in the thrusters and progress weight only in the last 1 or 2 rounds of this warm up.

Part of the fun of doing a repeat workout (as we did this for 14.5) is seeing how you have progressed. Well, for me, it's fun seeing how TMF videos have progressed. Take a peek at our 14.5 prep video to see our evolution.

Good luck!

-Ryan


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