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Monday, June 18th



Squat Clean Thruster 10 Minute EMOM: 1 Repetition (Building in Weight)

Athletes will have 10 minutes to build to heavy single squat clean thruster. Just like a regular thruster or push press, there should be no re-bend of the knees following extension of the hips out of the thruster.


METCON: For Time: 21 Lateral Burpees over the Bar 21 Power Cleans (135/95) 15 Lateral Burpees over the Bar 15 Hang Squat Cleans (135/95) 9 Lateral Burpees over the Bar 9 Thrusters (135/95)

On the lateral bar burpees, there is no need to stand to full extension at the top of each rep. The burpees in today’s workout can be considered the station where athletes can just keep moving. Speed here is less important than not stopping. However, they should be completed at a pace where athletes can get right to the barbell and start chipping away at repetitions. Our barbell is the “push” station. Where the burpees will likely not stop, the barbell is the only point in the workout where things can come to a standstill. On the power cleans, small sets or very quick singles will get the job done, while athletes can look to get the hang squat cleans done in 2-3 sets and the thrusters done in 1-2 sets maximum.

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