Coaching Tips: Don’t let this one’s nice name and simple scheme fool you. It can be one of the hardest workouts you’ve done in a long time if you aren’t careful. Keep a steady pace on the burpees and try to save your shoulders a bit for the clusters. The clusters are a squat clean into a thruster. The dumbbells must touch the floor each rep (one ‘head’ of the dumbbell is fine). Today we want to see full hip extension on the clean (not a ‘squat then curl’). These will gas many people quickly, so try breaking them up and then keeping a steady pace on the burpees.
Workout of the Day
Skill Practice Warm Up: Spend 8 minutes working on Skin the Cat and progressions.
Strength: 6×3 back or box squat – 9 of 15, same weight across, approximately 75 – 85% of max
for back squat, 65 – 75% of your back squat max for box squats
Super Set: 6×5 single arm ring row, “across,” scale to the same challenge
Metabolic Conditioning: “Sweet Breeze”
7 minute AMRAP
6 db / kb clusters (aka squat clean thrusters) – must hit full hip extension
Scaling Guide: 3 – 5 rounds,
Scale Up: 35/55 kb
Compare to: December 20, 2016
Optional ‘Cash Out’: 5 rounds of Cindy