Squat clean thruster technique
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
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