Performance
3 Rounds for Time
15 Power Clean
21-15-9 Toe to Bar
15 Thrusters
21-15-9 Bar Facing Burpees
Load: 42.5//30kg
Goal: 9:00-12:00
Time Cap: 15:00
Objectives / Stimulus / RPE / Workout Strategy
Primary Objective: Complete the workout in the fastest overall time
Secondary Objective: Remain unbroken on the Toe to Bar and Thrusters
Stimulus: Barbell Conditioning / Anaerobic Threshold
RPE: 9/10
Athlete Strategy, Workout Flow and Notes:
This workout is meant to be a burner and one that challenges your ability to keep a hard and challenging pace from the moment the workout starts. Each movement builds into the next one with the final movement being the Bar Facing Burpee which will be sure to wreak havoc on your ability to stay in control and keep the heart rate down. Work to maintain the pace here and breath during the burpees. The Power Clean reps should start with big sets on round 1 and then work into quick manageable touch and go sets of 3-5 reps at a time to bring the heart rate back down after the burpees. Look to go for big / unbroken sets to challenge yourself on the Toe to Bar and Thrusters, then work back into a steady pace on the Burpees.
This workout will really feel longer than you think it should in the round of 15, but once you hit the 9s you should be sprinting to complete the workout.
