Thursday 05/18/2023 Workout Of the Day
A. E2:00 x 7 sets
1 squat clean thruster +
1 thruster
B. 3×3 min AMRAP’s w/ 2 min rest
3 min AMRAP
15 thrusters @65/95#
15/18 cal row
max bar facing burpees
-rest 2:00-
3 min AMRAP
12 thrusters @85/115#
12/15 cal row
max bar facing burpees
-rest 2:00-
3 min AMRAP
9 thrusters @105/155#
9/12 cal row
max bar facing burpees
Workout Notes: Part A is from the floor; you will do two thrusters without dropping the bar, the first one requires you to clean the bar from the ground. You will perform a set every 2 minutes for a total of 7 sets.
Part B will also require a barbell. In a 3 minute window, you will perform 15 thrusters at your lightest weight and then a 15/18 cal row. In the time remaining, you will do bar facing burpees. Your score each round is total burpees. During your 2 minute rest, you will also add weight. The next 3 minute AMRAP will be 12 thrusters at a heavier weight followed by 12/15 cals and then max bar facing burpees. The final 3 minute AMRAP is 9 thrusters at your heaviest weight. If you cannot do RX weights, still have three distinct weights you will use as the reps decrease. Record burpees for each AMRAP.
