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DESCRIPTION

12:00-16:00 Workout
We have a lower-body pull (WL), lower-body push to upper body push (WL), and finally a lower-body push to an upper-body push (GYM)
We should aim to finish both parts between 6:00-8:00.
The load decreases by 20-lbs. in the second part.
Athletes must change plates after the 9 Bar-Facing Burpee.
Challenge: select loading that allows for 2:00-2:30 minute rounds.

MOVEMENTS

Power Clean
15 Power Cleans should take ~1:00. The loading is light and athletes should be about to perform 15 consecutive reps at 85-lbs. with relative ease when fresh.

Thruster
12 Thrusters at moderately light loads should be completed in ~:30 consecutively. We recommend the load that allows you to clear 15 reps in no more than two sets.

Bar-Facing Burpee
9 Bar-Facing Burpees takes ~:30-:45.

EFFICIENCY TIPS

Consider fast singles for 115/85-lb. Power Cleans even if you don’t have to. This will help preserve energy for the Thrusters.

The Thruster should be completed in 1-3 sets across all sets. Make a realistic plan and try to stick to it (i.e., 8-4, 7-5; 6-6; 4-4-4). On the last round, push harder than you would like.

Bar-Facing Burpees will be uncomfortable, but find a pace and technique that is sustainable, and will push you to finish fast.

For the lighter Power Cleans don’t be fooled into big sets until the end.

WOD

“Dirty Laundry” (Time)

“DIRTY LAUNDRY”

3 Rounds:

15 Power Cleans

12 Thrusters

9 Bar-Facing Burpees

Directly Into…

3 Rounds:

15 Power Cleans

12 Thrusters

9 Bar-Facing Burpees

18 min Time Cap

RX+-115/85, 95/65#

RX -95/65#, 75/55#

50-59 -75/55#, 65/45#

60+-65/45#, 55/35#,Step Over Burpees

Basics-9-6-3, PVC/BB , Step Over Burpees