Workout of the Day

Workout of the Day


Hang Squat Clean (On the Minute x 11:)
2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%

Rest 1:00

On the Minute x 5:
1 Hang Squat Clean, building in load.

Dirt Nap (Time)
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

TC 18 Min
In "Dirt Nap", we have a short-range sprint effort. On the hang squat cleans, we are looking for a load we are very confident we could complete 15+ reps with unbroken when fresh. Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets.

Another way to look at this is that we are looking for a load that we feel confident we could complete the 15 with one break or less in each round.

On the burpees, these are lateral to the barbell. That is, we are completing the burpee perpendicular to the barbell. A two foot jump over the barbell is Rx, with a burpee step-up still counting as Rx.

Pacing wise, although a mid-range sprint, we still need to pace the burpees relative to our conditioning. What is more important than cycling the burpees quicker is the need for large sets on the barbell. We aren’t going to stop on the burpees, but we absolutely can stop on the barbell. With one break (or less) being the goal on the barbell per round, let’s then increase the pace our burpees.

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