“Thunami Special”

5 Sets, go every 5:00
2 Rounds for time:
6 Burpee 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:
102/70kg (225/155lbs) → 93/65kg (205/145lbs) → 84/61kg (185/135lbs) → 70/47.5kg (155/105lbs) → 61/43kg (135/95lbs) → 52.5/35kg (115/75lbs) → 43/30kg (95/65lbs)

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.

Overview. This workout is named after a small gym in the town of Thun in Switzerland, where it was concocted one late Saturday night many years ago.
Goal. Go as heavy as possible while still keeping everything unbroken.
Key Focus. 1) Pace the burpees, 2) Move with intention on the barbell.
Strategy. Smooth and steady on the burpees. Take a few deep breaths, then begin the barbell complex. This needs to be unbroken, so secure that hook grip. You want to move through the whole barbell complex quickly (not rushed), while maintaining good form. The longer you hold onto the bar, the more taxing this will get. Be sure to accelerate out of the squat and aggressively open the hips on the thruster, as this is likely to be the most difficult movement of the complex. Stay focused on the jerk and get the bar into a stable overhead position for your carry. Walk fast, but under control, trying to breathe steadily during the 10m.
Start your second round right away, again moving smooth and steady. A few extra deep breaths as needed after the burpees before starting the second set of the barbell complex. Rest the remainder of the 5-minutes before going again. If you feel you can go heavier, use the rest time to increase the weight.
Instructions. Set up your barbell and a 10m lane. Each round will consist of the overhead carry out 10m and back 10m to the same start position. Have change plates accessible if you think you might increase the weight.
Debrief.
– Do you feel you went as heavy as you could? Was it strength or heart rate that prevented you from going heavier? Were you able to keep everything unbroken? If not, what happened? How would you have approached this workout differently if you had to do it again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.See loading options