Understand the workout
Each load block contains two complete rounds of the listed burpee, clean, burpee and thruster sequence. Change the single barbell after each two-round block. The cap is 16 minutes.
Pacing and preparation
Set up the required plates and follow the standards for your division. Use the official competition scorecard for rep counting, tie-breaks and any division-specific requirements.
Record the result
Record elapsed time through the final valid repetition, including transitions and prescribed rest. If the task has a cap and remains unfinished, record completed work using its scoring convention.
Adapt the task
Choose loads, repetitions, distances and movement variations before starting. Rehearse the selected version during a progressive warm-up. Record each change beside your score so a later retest repeats the same task.
