WOD

METCON

STRENGTH
Cluster Complex
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Jerks
1 Cluster

FOR REPS
EMOM 11
1 – 15 Deadlifts + Max Lateral Burpees
2 – Reset
3 – 12 Hang Power Cleans + Max Lateral Burpees
4 – Rest
5 – 9 Front Squats + Max Lateral Burpees
6 – Rest
7 – 6 Jerks + Max Lateral Burpees
8 – Rest
9 – 3 Clusters + Max Lateral Burpees
10 – Rest
11 – Max Burpees
Weight: 135/95

MASTERS

STRENGTH
Cluster Complex
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Jerks
1 Cluster

FOR REPS
EMOM 11
1 – 15 Deadlifts + Max Lateral Burpees
2 – Reset
3 – 12 Hang Power Cleans + Max Lateral Burpees
4 – Rest
5 – 9 Front Squats + Max Lateral Burpees
6 – Rest
7 – 6 Jerks + Max Lateral Burpees
8 – Rest
9 – 3 Clusters + Max Lateral Burpees
10 – Rest
11 – Max Burpees
Weight: 115/75

MOVE

STRENGTH
Cluster Complex
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Jerks
1 Cluster

FOR REPS
EMOM 11
1 – 15 Deadlifts + Max Burpees
2 – Reset
3 – 12 Hang Power Cleans + Max Burpees
4 – Rest
5 – 9 Front Squats + Max Burpees
6 – Rest
7 – 6 Jerks + Max Burpees
8 – Rest
9 – 3 Clusters + Max Burpees
10 – Rest
11 – Max Burpees
Weight: 75/55

WOD GUIDANCE & GOALS
ALL the weightlifting today!! For 15 minutes, you will build to a heavy cluster complex. You may drop the bar between movements, but take no more than :05 between dropping and picking the bar back up again. Record your heaviest successful cluster. THEN, using the same weightlifting movements, do the required reps within the minute and in any remaining time do as many burpees as possible. There is a rest between working minutes, so PUSH your pace on the burpees. Record your total burpees.

Courtesy of CFWestSantaCruz

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