Buy in: Lat mobilizations, using the rig, yoga, thoracic mobility drills, ninjitsu stretches, voodoo and tantric techniques. See a trainer for details. Smash your triceps on a barbell in the rack. Couch stretch for quads. Captain Morgan and Cossack stretch for the growen. Basically work on your rack position so your thrusters don't resemble an animal with end-stage hip dysplasia, IBS and a hunch back.
Thrusters: 5 sets of 10 reps. Progressive loading. Set 1 is your “Fran” weight.
Finisher: Do heavier thrusters. Check the conditioning schedule.