30.12.2023 “Thunami Special” Workout
“Thunami Special”
Go every 5-minutes for 5 sets:
2 Rounds for time:
6 Burpees over the bar
5 Deadlifts
4 Hang power cleans
3 Front squats
2 Thrusters
1 Shoulder to overhead
10m Overhead carry
* All barbell work needs to be performed unbroken as one big set
Loading. Your choice (As Heavy As Possible), a few suggestions:
100/70kg → 85/60kg → 70/47.5kg → 60/40kg → 52.5/35kh→ 42.5/30kg
Note. Choose your load wisely to be able to complete each round in about 2-minutes
Flow. Complete two rounds, with all the barbell work being unbroken. Rest the remainder of the five minutes, then repeat four more times.
Goal. Go as heavy as possible while still keeping everything unbroken.
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