Front squat into an overhead press in one explosive chain.
Let your leg drive launch the press, don't squat and press as two separate moves.
The Thruster is a Quads-first movement, with Shoulders, Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Thruster primarily works the Quads with Shoulders, Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
