SKILL
Squat clean thruster technique
WOD
Level 1
On The Minute (OTM) For 16 Minutes
- Even Minutes: Dumbbell Squat Clean Thruster (35/20) x 5
- Odd Minutes: Ring Row x 5-10, Box Jump (18/12) x 3
Level 2
OTM For 18 Minutes:
- Even Minutes: Squat Clean Thruster (115+/85+) x 5
- Odd Minutes: Muscle Up x 2-3, Box Jump (30+/24+) x 3
Record Squat Clean Thruster weight, Muscle Up reps or “Pull” variation, and Box height.
*Notes: You perform the work at the top of the minute and then rest for the remainder of the minute. For example, if doing level 2: at “3-2-1 Go” you will do 5 Squat Clean Thrusters, then rest until the top of the next minute, where you will then do 2-3 Muscle Ups and 3 Box Jumps. The ‘+’ means go heavier or higher if you can. These numbers are guidelines.
**Scale Muscle Ups to most challenging pulling variation for you. Ring muscle up –> bar muscle up –> strict chest to bar pull-up –> weighted pull-up –> strict pull-up–> strict banded pull-up –> pull-up negative, etc.
Compare to 5/30/2013
C’ville Burn: 2min Box Jumps (30@24″),3min 5 Burpees, 5 Air Squats (54), 6min 10 wall Balls @ 16/14#, 10 Slam Balls @20# (82), 3min 5 Burpees, 5 Air Squats (42), 400 m run @ 2:40. Total reps: 208
Whew! Even the Warm up was hard for me today.
thrusters @75#
1 MU/round
box @24″
thrusters @ 75#
3 pull ups with red band
box@24”
WOD: @ 95, C2B, 30″.
Thruster @ 75#
3 C2B PUs, which I just discovered I can do! (Prob about 90% were C2B; I got tired at the end. 🙂 )
Box @ 30″
those were some pretty c2b and box jumps too 🙂
85#
2 bar muscle ups
24″ box + 45# plate
135#/2s,1s/30″
PC&J @ 135# (5×5, then 4×4)
bar muscle ups (5×3, then 4×2) + 5 WB @ 20#
Ouch…that was a good one!
95#/2 Bar MU/30″
warm-up wod: 20# sb 😉
WOD: 60#, 5 bbpu, 26″
135/ 2 mu per round 30″
115/3xC2B, 30″ Box Jump
Thrusters @ 95
3 x strict PU (through 10 mins), C2B for rest
30″ Box
Thrusters- @ 75#
3 red band muscle ups
3 box jump @ 24″
55lbs, blue band pullups, 24″