Pre WOD:

Front Squat
5-3-2+ @ 66-76-86%

WOD:

For time:

2 rounds:

12 Burpees Over the Bar
12 Cleans – weight 1
12 Burpees Over the Bar
12 Thrusters – weight 1

2 rounds:

12 Burpees Over the Bar
12 Cleans – weight 2
12 Burpees Over the Bar
12 Thrusters – weight 2

2 rounds:
12 Burpees Over the Bar
12 Cleans – weight 3
12 Burpees Over the Bar
12 Thrusters – weight 3

Time cap: 16 minutes

♀ 29, 34, 38 kg (65, 75, 85 lb)
♂ 43, 52, 61 kg (95, 115, 135 lb)

Strategy:

This is a long and tough Open finish. Most athletes will work the full 16 minutes, which makes pacing the most important factor.

The weight increases every two rounds, so the goal is to start at a pace you can hold and to feel fresh into the second half of the workout. 

Decide before you start what your target is and plan how you will break the barbell movements and what kind of round times you want to keep.

If your goal is to finish the workout, you will likely need something close to this:

First weight: about 2:20 per round
Second weight: about 2:40 per round
Third weight: about 3:00 per round

If your goal is mainly to reach the final weight and work there, a pacing strategy could look like:

Round 1+2: 3 min
Round 3-4: 4 min
Then Max rep

If the goal is simply to get solid work on the second weight:
Start closer to 4 minutes per round, essentially working in a steady EMOM rhythm.

The most important thing is that you find a pace from the start that you can maintain.

On both cleans and thrusters it is recommended to break the sets from the beginning. Two or three sets with a short, controlled pause usually works better than trying to hold on too long and then being forced into a long break.

Keep the pauses consistent and stay moving.

Movement Efficiency:

With so many reps in this workout a lot is about moving efficient. Focus on how you can use as little energy as possible for each movement:

Clean: Consider Starting with no Hip Touch Cleans to be able to breath better and then gradually go into more regular Power Cleans. TNG in the start and then singles if needed over time.

Thrusters: Minimal effort on the way up and focus on your breathing. This is not about speed but minimal effort

Burpees: Step Up from the burpee and keep a controlled pace.

Warm Up:

A, 5 min Erg

B, Mobility/Activation:
2 Rounds:
30 sec Air Squat Hold
5 Dynamic Downward Dog
5/5 Dynamic Hamstring Stretch
5/5 Dynamic Couch Stretch

C, Barbell Warm Up

• Build up to 5 rep at 61/38 kg (135/85 lbs) Thrusters
• Build up to 5 rep at 61/38 kg (135/85 lbs) Power Cleans

Focus when building up on how you can use as little energy as possible for each rep

D, Burpee Prep:
2 sets*10 Burpee Over Bar

As little energy as possible for each rep

E, At Workout Pace:
12 Burpees Over the Bar
12 Cleans  43/29 kg (95/65 lbs)
12 Burpees Over the Bar
12 Thrusters 43/29 kg (95/65 lbs)

 

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Optional Workout:

A: Power Clean And Split Jerk
4 sets, 3 reps, 70%+

B: AMRAP 12 min (45 sec ON/15 sec OFF)
6 Clean And Jerk, 60/40 kg (135/90 lbs)
12 Pull ups

Post WOD:

Lower Body Accessory
3 Rounds Of:
7+7Copenhagen Leg Lifts (https://youtu.be/CjinhqRzcaY?si=m-IZP0WdfGrW6VOY)
9 Reverse Nordic Curl (https://youtu.be/Qs6UOKIY_bQ?si=pdMku9t-qe4zRbGP)
11+11 Banded Clamshell (https://youtu.be/FUCmcnEKWHg?feature=shared)