Sandbag Burpee Thruste
- 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.
- Starting Position: Stand with your feet shoulder-width apart, sandbag on the ground in front of you.
- 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.
- How to fail the technique: Chest doesn't touch the bag or the bag doesn't clear your head.
- # of repetitions before shooting: 3 with 40 lbs bag.
- Casual division modifier: 3 with 30 lbs bag
- Exercise equipment needed: x1 40 lbs bag and x1 30 lbs bag.
- Weapon best paired with: Pistol or Carbine, kneeling, unsupported.
- Recommended stage par time: 3-5