12/09/2016 Burpee Heaven

Karen and Cooper working on their squat cleans.

Karen and Cooper working on their squat cleans.

Holy Thruster PR’s!  Yesterday was a pretty freaking awesome day in the Thruster Department.  Lots of PR’s were recorded and lots of excitement of course!  The best thing about an SWOD PR right before the workout, is it sure makes the workout feel light;)

SWOD: 15 min cap

Power Cleans/Hang Squat Clean

2-2-2-2-2

first rep is power from the ground, 2nd rep is from hang and through the squat

work to a heavy set

WOD:

EMOM for 20 minutes (minimum)

ODD min-5 power cleans (135/115#)

EVEN min-5 burpees

reps for PC’s stay constant at 5.

reps for burpees will increase by one every even minute until you cannot finish within that minute.  ALL ATHLETES will complete at least 20 minutes.  If you are unable to complete the required number of burpees during the minute, you will default to 5 reps of burpees on each EVEN minute, until 20 minutes is completed.

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