For time:

10 - 20 - 30 - 40 reps per set of: 

thrusters 45/65
KB swings 25/35

Post time to comments.

Daily Extras - If you need them today, you're doing it wrong. :)

Workout Notes: 

  1. Just when those legs were starting to loosen up from Monday & Tuesday! 

  2. He cleaned the bar properly to the shelved position. Just because you are doing thrusters doesn't mean you should ignore the fundamentals of how to rack the bar in the first place.

  3. He drives the bar with his hips! Notice that he is not squatting THEN pressing the bar.  It is ONE fluid movement.  The bar moving to OH is driven there mainly by momentum generated from the hips. Also notice the end position. Bar is perfectly inline with his center line (if viewed from the side). GPP trainers will cue you to "put your head through the window." This does not mean you should crane your neck forward. Instead, it is a cue for you to drive the bar to directly OH so that the end position puts it inline with your mid-line (if viewed from the side).  If you aren't sure about your end position turn sideways to a mirror, or as always, you may ask a GPP certified trainer to observe.

  4. "Can we do this one in any order?" Sure, but it really won't make much of a difference. Either way you stack them (burpees before thrusters, or burpees after thrusters), they are going to suck. Shoulders will be hating life for a bit.

  5. If your back is a little tender from those KBs on Wednesday, sub them out for clean curls 45/65. You won't be able to grip anything for the rest of the day, but it should spare your back. 

  6. Sometimes faster is slower. IOW pace the reps to get through this workout with fewer stops.  Take this exchange in comments between Josh and Laurie from the last time we did this workout: 

13:36 RX
There is something about this type of workout I just love... Pacing myself, trying not to rest, and feeling my heart on fire. Crazy but I just love it!!
— Laurie Webster
Good grief, Laurie..

Regarding pacing:

I want to push as hard as possible, but ultimately, I’m sending my heart rate through the roof and having to stop to catch my breath. Are you moving as fast as you can through it, or are you setting a slower tempo, but staying focused on not stopping?
— Joshua Seagraves
I really do just focus on not stopping and try to keep a pace that is sustainable. I usually increase my speed slightly as I go and give it my all on the last round. Once I start to rest on a timed workout like this it seems to just make me want to rest more all the way through and the rests seems to get longer and don’t recharge me much anyway. :)
— Laurie Webster

"Oh, just using my fitness ..."

Ballet fans - watch the whole thing!

ADHDs (like me) - skip to the 1:50 mark. Watch it all the way to the end. Amazing!

Just in case you were sitting there wondering, "How can I make my plate switches just a bit more difficult?" (Shmoopy)