18-Minute Burn: Conditioning and Strength

This Saturday's workout has two parts and lasts 18 minutes in total. The first part is a triplet of thrusters, lateral burpees over the bar, and sit-ups. After completing the first part, you'll use the remaining time to work on building a max power clean plus hang squat clean complex.

The first part of the workout, which is the conditioning portion, is meant to be a sprint. Choose a barbell weight for the thrusters that allows you to complete larger sets. Aim to finish each round of thrusters in a maximum of two sets, or unbroken if possible.

For the second part, our emphasis, as always, is on perfect form and mechanics. Start with a light weight (e.g., your thruster weight) and add weight as long as time allows and the lifts are performed with good mechanics.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

3 rounds, 1 minute each:

- Plank hold (L/M/R)
- Inch worm /with push-up
- DB front squat/DB front squat + press/DB thruster

Tech

- Thrusters
- Lateral burpees
- Power clean/Hang squat clean

WOD

With an 18-min running clock:
21-15-9
- Thrusters @65/95#
- Lateral burpees over the bar
-Sit-ups

In the remaining time: 1 rep-max power clean + hang squat clean

Cool Down