For TimeMetconBenchmark
Hotel Hell
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
100Dumbbell Hang Clean Thruster
↳ 70/50 lbs (32/23 kg)
EMOM (Including the Start):
5Burpee
Coaching Tips
Strategy
- 1Break the 100 Dumbbell Hang Clean Thrusters into manageable sets, such as 10s or 15s with short rest, to prevent fatigue.
- 2Maintain a steady pace for the EMOM burpees to allow recovery for the thrusters.
- 3Focus on explosive movement during the hang clean and smooth transition into the thruster.
- 4Keep your chest up and core tight during the thruster to avoid compromising your form.
- 5Avoid overexertion early in the workout; conserve energy for the later parts.
Safety Considerations
Technical Focus
Ensure proper alignment during the clean and thruster to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Jump Rope - 2 min
Mobility Work:
- 30 seconds each side Shoulder Stretch - 30 sec
- 30 seconds each side Hip Flexor Stretch - 30 sec
- 10-15 Wrist Mobility Exercises - 1 min
Activation Set:
2 rounds- 5-8 Dumbbell Thruster(Light weight for activation.)
- 5 Burpees(Focus on quick transitions.)
Scaling Options
Intermediate
Reduce weight by about 20% and modify repetition scheme.
- 1
dumbbell hang clean thruster
Use lighter dumbbells.
Weight: 56/40 lbs (25/18 kg)
- 2
burpee
Perform step-back burpees.
Scaled
Reduce weight by about 40% and adjust movement difficulty.
- 1
dumbbell hang clean thruster
Use very light dumbbells.
Weight: 42/30 lbs (19/14 kg)
- 2
burpee
Perform knee burpees.