September 3, 2021

Posted By: Christi

Part 1
1 x 1

Part 1 is going to have you build to a heavy single in the squat clean thruster, also known as the cluster. This movement has you pulling from the floor into a squat clean and then going directly overhead with the weight like a thruster. You will have 15 minutes to build to a heavy single. The goal for this is to prime you for the workout and to get under some heavy loading it is not to find your all-time 1RM or to reach failure. Ideally, you are focusing on quality reps and keeping each work set productive. Rest :90-2min between sets, taking no more than 7 total sets.

Part 2
5 rounds for time of:
Double Kettlebell Front Rack Carry, 53/35 lbs, 100 ft
10 Clusters, 95/65 lbs

Goal: Sub 12 Minutes

Love the looks of this one! The double front rack carry can have you walking quickly but not running since this would defeat the purpose of the exercise. When you do the carry work to keep your knuckles under your chin and elbows just outside your wrists so you can get the value of the front rack position. Weight on the cluster is lighter and should have you able to cycle the barbell but as rounds go on it may be more efficient to do quick singles depending on how you feel.