Thursday April 8th

“Beet”

WORKOUT GOALS
1.)  Finish in under 12:00.
2.) Use a moderate-to-heavy barbell.
3.) Plan to pace the burpees so you can conserve energy for the power cleans and thrusters.
4.) Use fast singles on the power cleans to keep moving

RX
2 ROUNDS FOR TIME
21 Bar-Facing Burpees
15 Power Cleans (165/115#)
9 Thrusters (165/115#)

LEVEL 2
2 ROUNDS FOR TIME
21 Bar-Facing Burpees
15 Power Cleans (115/80#)
9 Thrusters (115/80#)

LEVEL 1
2 ROUNDS FOR TIME
21 Bar-Facing Burpee Step Overs
15 Power Cleans (75/45#)
9 DB Thrusters (75/45#)

Stretching

3 SETS
:30 Reach Roll & Lift
:30 Seated Torso Twist / Side
:30 Frog Stretch

Accessory

8 ROUNDS
:20 Row or Bike
:10 Rest

Notes

Complete in under 12:00. We will keep a soft 15:00 time cap in place just in case. Rx Requirement: 5-7 reps unbroken of thruster and power clean. Adjust the loading to a weight that you can lift for 5-7 reps unbroken of each movement. Strategize this workout to conserve energy on the cleans and thrusters. Move through the burpees at a consistent but slow-moderate pace. Use singles on the power cleans and aim to finish the thrusters in 1-2 sets each round.
Challenge: Complete all rounds of the thrusters unbroken!