Month: December 2020

Workout of the day

at 0:00
for time
10-1 hang power cleans
4 burpees after every round
then
at 10:00
1-10 hang power cleans
4 burpees after every round

Workout notes

The time has come for our weekly dose of burpees. We’re doubling up today with two workouts back to back. You will have a ten minute window to finish the first version of the workout. You’ll work from ten cleans down to one with 4 burpees after each set of cleans. At the ten minute mark you will reverse the order of the cleans going this time from one up to ten. The burpees won’t change in version two so you’ll continue with 4 burpees after each set in this workout as well. The last thing you’ll do in the first workout will be 1 clean and 4 burpees before calling time. You’ll have any extra time until the clock hits ten minutes to rest. At ten minutes you’ll start the second workout starting with one clean and ending with ten cleans and four burpees. If you’re worried about finishing the first workout under the time cap you can drop the burpee reps down to 3 for both workouts.

Scaling

standard: 95/65 lb
rx: 135/95 lb, lateral burpees over the bar
sport: 155/105 lb, lateral burpees over the bar
overachiever: 185/135 lb, lateral burpees over the bar

Skill

EMOM for 10 minutes
2 Thrusters

Complete two thrusters every minute on the minute for ten minutes. Add weight as you go or work with one weight throughout the ten minutes. It would be smart to go heavier here than you are planning to in the workout so that the squat clean thrusters feel a bit lighter! Focus on driving out of your squat with as much speed as possible to save your arms.

Workout of the day

AMRAP in 7 minutes
Squat clean thrusters

Workout notes

If you’re a seasoned Open participant this workout may look familiar. You’ll have seven minutes to rack up as many reps of a squat clean thruster. Hopefully you’re moving smoothly through these reps after all the practice in the EMOM. Unlike a regular thruster, the squat clean thruster will start from the floor for every rep. Catch the bar in a front squat position and then drive the bar with speed over head in one smooth movement. Singles will be the smartest way to get through this workout but make sure not to lose too much time resting between reps.

Scaling

standard: 115/75 lb
rx: 155/105 lb
sport: 185/135 lb
overachiever: 205/145 lb