Squat Clean Thruster Build to a Heavy Single “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95)
L1 15-9-6 Burpees Hang Power Cleans or MB Cleans Burpees Hang Power Cleans or MB Cleans Burpees Push Press
The burpees in today’s workout can be considered the station where athletes can just keep moving. Speed here is less important than not stopping. However, they should be completed at a pace where athletes can get right to the barbell and start chipping away at repetitions. Our barbell is the “push” station. Where the burpees will likely not stop, the barbell is the only point in the workout where things can come to a standstill. On the power cleans, small sets or very quick singles will get the job done, while athletes can look to get the hang squat cleans done in 2-3 sets and the thrusters done in 1-2 sets maximum.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Clean Technique 7 Sets: Clean Pull Hang Squat Clean Push Press Squat Clean Thruster Build to moderate load. Rest as needed between sets, but no more than 1 minute.
2. Squat Clean Thruster On the Minute x 10: 1 Repetition (Building in Weight)