Here it is! The final week! It's not surprise with this combination of movements. I am a little surprised that there is not time cap. This is going to take some people a long time.
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
For the thrusters:
Pretty straight forward. If you have weightlifting shoes, I suggest wearing them to help with ankle mobility. The more you are on your toes, it will eventually blow up your lower back. If not already from all of the burpees. I still suggest prepping your ankles on this one. Hip flexion as well. The easier it is to fall into a squat, the more efficient your thruster will be.
If you have some issues with comfort holding a barbell in the front rack, give these two mobilization a whirl. The more upright your torso, the better.
Not a ton a prep necessary for the burpees. The earlier hip flexion exercise will help when coming out of the push up position and bringing your knees to your chest. For those of you who tend to burn up quickly, I suggest a step down burpee. It's great for pacing.
Soft tissue prep AND cool down: Pecs and quads.
For some movement and pacing strategy, check out Barbell Shrugged's video!
Hope this helps and good luck!