2024-06-04

• Overview: Intervals with big rest between today, we know what that means! Hard efforts during our working clock and lots of focus on our recovery during the rest periods. The three rounds of work are meant to be fast and furious, with little to no rest, in order to get us to the rower with enough time to get the fan moving and go hard until the rest begins.
• Push Press: Unbroken sets today on all rounds.
• Front Squats: Unbroken sets today on all rounds.
• Pull-ups: Ideally 1 set for all three rounds in each interval, goal today is speed. Even if we're strict, choose reps that can be completed in 1 sets.
• Calorie Row: Aiming to have at least 1 minute of work on the rower today at a very hard effort all the way through, knowing we have 4 minutes of rest to follow.
• Score: Total calories for all three rounds.

• Athletes should be able to move at a fast pace today, even as our barbell weight increases. The reps decrease, so we may be a little "slower" but taking about the same amount of time during each working interval as we progress.
• Weights should be chosen to allow us to move fast through our working rounds today, the goal is not to get slowed down or stopped by our barbell. Transitioning to the rig and back to our barbell for our pull-ups is a great opportunity to take a breath in this piece.

PUSH PRESS

• Reduce Loading
• Sub Kettlebells or Dumbbells
• Sub Barbell
• Kipping HSPU

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Sub Kettlebells
• 14/10/6 Air Squats

PULL-UPS

• Reduce Reps
• Banded
• Strict (Lower Reps- Ex. 5/4/3)
• Ring Rows
• Alternating Dumbbell Plank Rows

CALORIE ROW

• Sub Ski/Bike Erg/Assault/Echo/Air Run

1 Round:
3 Push Press
3 Front Squats
3 Pull-ups
6/4 Calorie Row