2024-05-31

• Overview: We're going to be moving in a cyclical way today with smaller sets of each movement. The challenge will be to determine your breaks early so that we have a plan to keep moving, especially if we are already unsure of how well our grip will hold up for these three movements together. The run is a little break for our arms if we pace it properly and relax our arms.
• Deadlifts: 1-2 sets. Weight should be 60% or less of our 1RM and something we could hang onto unbroken fresh.
• Burpee Pull-ups: Consistent moving sets completed in 1:00 or less.
• Kettlebell Swings: Goal should be unbroken, but we may choose to break these one time during each set.
• Run: 1:15 or less of work.
• Score: Rounds plus reps completed. If we end on the run but don't complete the full run we don't count it in our score as a rep.

• We should come out at a sustainable pace because this one adds up quickly on the grip, but we should be able to transition smoothly from movement to movement and begin working fairly quickly.
• Athletes should choose a deadlift weight that they could complete unbroken fresh, but will choose to break today to save their grip.
• We aren't winning the workout on the run today, find a quick but sustainable pace and try to relax shoulders and hands while running to give your grip a break.

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

BURPEE PULL-UP

• Reduce Reps
• Jumping Pull-up From Plate/Box
• Burpee to Target
• Burpee Only
• Jumping Pull-up Only
• Burpees + Ring Rows

KETTLEBELL SWINGS

• Reduce Loading
• Reduce Reps
• Single Dumbbell Hang Power Snatches
• Empty Barbell Hang Power Snatches
• Russian Kettlebell Swings

200M RUN

• Reduce Distance
• 1:15 Time Cap
• 250/225m Row
• 160/145m Ski
• 500/450m Bike
• 300m Air Run

1 Round:
3 Deadlifts
3 Burpee Pull-ups
3 Kettlebell Swings
100m Run