“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
Squat Clean Thruster 1-1-1-1-1
SQUAT CLEAN THRUSTER
Athletes will have 13 minutes to gradually build to a heavy single
The ceiling on this movement is not super high, so let’s aim to get a lot of reps in
Getting a good amount of reps allows us to feel out the movement pattern and get more warmed up
We want to avoid maxing out 5 minutes into the 13 minute window
Complete as many rounds as possible in 12 mins of:
7 Bar Muscle-ups
7 Lateral Burpee Over Bars
7 Clusters, 135/95 lbs
7 Lateral Burpee Over Bars
WORKOUT BRIEF
DESCRIPTION
The big focus of this two-part day is one of the most effective barbell movements: The Squat Clean Thruster
The Squat Clean Thruster, also known as the Cluster, is so effective because it requires one of the largest range of motions
We’ll build to a heavy single in our strength piece and combine a moderate weight with burpees in our conditioning piece
The intended scoring range of “Granola Bar” is between 3-5 rounds
This works out to a round every 2-3 minutes
LATERAL BURPEES OVER BARBELL
You can jump up or step up off the floor
There is no need to reach extension when jumping over the bar
Jump over the bar with two feet for “RX”
CLUSTERS
Choose a weight that allows you to clear this station in right around 1 minute
Note that there is no re-bend of the knees overhead in the thruster portion of the movement
MODIFICATIONS
BAR MUSCLE UPS
* If athlete is unable to currently perform a strict chest to bar pullup, then see the two modifications below…
Strict pullups
Ring rows
* If athlete has strict chest to bar pullup, they may perform jumping or banded BMU
CLUSTERS
Double Dumbbell Clusters (7)
Single Dumbbell Clusters (7 Each Side)
Medicine Ball Clusters (14)
LATERAL BURPEES OVER BARBELL
Regular Burpees
STRATEGY
CLUSTERS
On the clusters, singles will likely be the best and most consistent option for the workout
To stay consistent, find a rhythm between reps that you think you could hold for 12 minutes straight
The only place that it could be helpful to “touch and go” these reps is as the clock is winding down
With the weight coming back down the the ground on each rep anyways, dropping from the top can conserve a lot of energy
Look to stay close to the barbell in order to get back on the next rep once the weight settles
LATERAL BURPEES OVER BAR
Similar to the clusters, find a rhythm here that you see yourself being able to hold for 12 minutes straight
This steady pace should allow you to breathe and thrive through the clusters that follow
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