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Friday, February 16th



Every 2 Minutes, Front Squat

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 75%

1 Rep @ 80%

3 Reps @ 80%

1 Rep @ 85%



For Time:

21 – 15 – 9:

Row for Calories

Thrusters (95/65)

Directly into…

15 – 12 – 9:

Row for Calories

Hang Squat Cleans (95/65)

Directly into…

12 – 9 – 6:

Row for Calories

Overhead Squats (95/65)

If Biking, Complete for Calories:




This three part workout is completed without any rest between sections. Once athletes finish 9 Thrusters, they will move directly to the 15 calorie row. One weight for all three barbells, with the overhead squats likely being the limiting factor. This should be a weight that athletes could complete the first set of every barbell movement unbroken if they had to. Lighter is better today, as we are looking to push the threshold on the barbell.

This workout can be deceiving if viewed as it’s individual parts. Athletes who are hyper focused on the opening 21-15-9 may cause them to begin the workout at an aggressive pace, only to realize that they are not yet halfway done when that section is completed. That being said, we want to picture this workout as a whole in order to preserve effort. On the first two sections, use the calories as the pacer and push the barbell a little more. Even if moving a touch slower of the bike or rower, it is still forward progress. That doesn’t mean the barbell sets have to be completed unbroken. Breaking a few times may actually be beneficial later in the workout. On the last portion, the burpees are the pacer with the goal of holding on unbroken for the overhead squats. Slow burpees are better than extra breaks on the barbell.

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