“No one was ever wise by chance” –Seneca
For time:
20 Power Cleans, 95/65 lbs
20 Thrusters, 95/65 lbs
20 Push Press, 95/65 lbs
20 Hang Power Snatches, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs
** EMOM = x5 Burpees **
WORKOUT BRIEF
DESCRIPTION
Today’s workout includes 6 lightweight barbell movements and one bodyweight movement
The goal of this barbell conditioning piece is to complete the 120 barbell reps for time
However, 5 burpees at the top of each minute will slow your progress
After finishing the burpees, you’ll pick up wherever you left off on the barbell
We begin the workout with burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…
We intended time range of this workout is between 12-18 minutes
BARBELL MOVEMENTS
While there are 6 total movements, some are more challenging than others
We want to choose our weight based off the one that is the most challenging for us
This will likely be the thrusters, overhead squats, or hang power snatches
Choose a light weight that allows you to complete 20-25 reps unbroken when fresh
Try to use one barbell weight across, unless there is one movement that is significantly different from the others
A common example here would be the overhead squats being more challenging than the rest due to mobility
In this case, you can complete the overhead squats with a lighter bar or simply double up the front squats
BURPEES
Chest and thighs hit the floor in the bottom
You can jump-up or step-up off the floor
Jump to full extension with some air under the feet and a small clap overhead
MODIFICATIONS
ALL DUMBBELL MOVEMENTS
30 Reps Of Single Arm Movement (15 Per Side)
Single Dumbbell Power Cleans
Single Dumbbell Thrusters
Single Dumbbell Push Press
Single Dumbbell Power Snatches
Single Dumbbell Overhead Squats
Single Dumbbell Front Squats
STRATEGY
GENERAL
Today’s workout is all about getting started on the barbell movements as quickly as possible following the burpees
The burpees are essentially the “recovery” of the workout
Move at a steady pace that allows you to get your hands on the bar immediately after the 5th rep
Breathing through your burpees and transitioning directly to the bar will help you get deep into the set of 20 quickly
A good way to think about each barbell movement is two sets of 10
It is much easier to pick up the bar quickly when you only have to get 10 reps done instead of 20
Follow this “just start” format across the board to efficiently start checking barbell movements off the list
For quality:
Single Arm Farmer Carry, 70/53 lbs, 400 m
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