The “cluster,” for our purposes, means together but separate. So, in each set, you perform the given number of reps, but with 10 to 20 seconds of rest in between in each rep. This emphasizes the initial, un-loaded set-up for every rep (as opposed to having one initial rep with an unloaded set-up, followed by two more reps which are performed under tension garnered from the preceding rep). Lifters could increase weight across the 6 sets up to 80-85% of their 1RM.
Performing bottom-up lifts in this manner (think DL, Cleans, Snatch – anything where the weight starts on the floor) will really help you in getting tight during your set-up, and can be especially helpful for those who struggle with the lift off for the DL.
12 Min AMRAP of 3 Burpees on the minute followed by AMRAP Thrusters on the Odd minutes (i.e., the 1st min, 3rd min, 5th, etc.) and AMRAP Sit-Ups on the Even minutes (2nd min, 4th min, 6th, etc.). Score was total reps (thrusters & sit-ups only) during the 12 minutes.
Definitely a tough way to finish off the day. Nice work in a big class. If you haven’t had a chance to RSVP for the Holiday Get-Together, please do so. We’ll be following up with some more information soon, but we’d like to get a semi-accurate head count before then.