Tommy Mac
2 Rounds of: 12 Burpees, 12 Thrusters, 12 Burpees, 12 Power Snatches, 12 Burpees, 12 Push Jerks, 12 Burpees, 12 Hang Squat Cleans, 12 Burpees, 12 Overhead Squats
Workout Details
- 1Burpee12 reps
- 2Thruster12 reps
115/75 lbs (52/34 kg)
- 3Burpee12 reps
- 4Power Snatch12 reps
115/75 lbs (52/34 kg)
- 5Burpee12 reps
- 6Push Jerk12 reps
115/75 lbs (52/34 kg)
- 7Burpee12 reps
- 8Hang Squat Clean12 reps
115/75 lbs (52/34 kg)
- 9Burpee12 reps
- 10Overhead Squat12 reps
115/75 lbs (52/34 kg)
Coaching Tips
Strategy
- 1Maintain a steady pace on Burpees to minimize fatigue.
- 2Focus on form over speed in the weighted movements.
Safety Considerations
Technical Focus
Ensure proper form on overhead movements to prevent injury
Recommended Warm-Up
General Cardio
- Row - 3 min(easy pace)
Mobility
- 30s each side Hip Flexor Stretch
- 10 Shoulder Pass-Throughs
- 10 each direction Wrist Circles
Activation
2 rounds- 10 Good Morning
- 5 Inchworm
- 10 Air Squat
Scaling Options
Intermediate
Reduce weights to 95/65 lbs.
- 1
thruster
Reduce weights to 95/65 lbs.
Weight: 95/65 lbs (43/29 kg)
- 2
power snatch
Reduce weights to 95/65 lbs.
Weight: 95/65 lbs (43/29 kg)
- 3
push jerk
Reduce weights to 95/65 lbs.
Weight: 95/65 lbs (43/29 kg)
- 4
hang squat clean
Reduce weights to 95/65 lbs.
Weight: 95/65 lbs (43/29 kg)
- 5
overhead squat
Reduce weights to 95/65 lbs.
Weight: 95/65 lbs (43/29 kg)
Scaled
Option to use bodyweight movements instead of weights.
- 1
thruster
Bodyweight Thrusters.
- 2
power snatch
Bodyweight Power Snatch.
- 3
push jerk
Bodyweight Push Jerks.
- 4
hang squat clean
Bodyweight Hang Squat Cleans.
- 5
overhead squat
Bodyweight Overhead Squats.