2024-08-31

• Overview: All of the burpees and barbell, oh my! Oh, and don't forget that little row in the middle. Today's workout is a two for one where we have the same amount of work on either end but broken up very differently. Keeping some gas in the tank for the second half will be a game changer.
• Clean & Jerk: Weight should be something you can complete at minimum in fast singles throughout both parts of the workout.
• Bar-Facing Burpees: Smooth working pace here, we should be able to complete the first big set in 3:00 or less.
• Row: Less than 7:00, we should be able to hold a 2:15 or less pace here, or reduce the distance.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes need to find a smooth but fast working pace in the beginning of this one in order to maintain composure through the end. Singles on the barbell are an excellent option to maintain continuous movement and progress so we can get to work on the burpees.
• The first round of burpees should be completed at a consistent cadence that allows you to keep your breathing under control and recover it just a bit so that when you get on the rower you can settle into your working pace within the first 1:00.
• Part 2 is all about hitting the gas a little harder, with very small sets and quick transition back and forth, we should be able to hold a pretty hard effort if we paced the first part well.

CLEAN AND JERK

• Reduce Loading
• Reduce Reps
• Power Clean Only
• Push Jerk Only
• Sub Dumbbells
• Kettlebell Swing

BAR-FACING BURPEES

• Reduce Reps
• Bar-Facing Burpees (With Step Over)
• Lateral Barbell Burpees
• Regular Burpees
• 2:00 Calories On Any Machine

TEAM VERSION
AMRAP 30:
45 Burpee Box Jumps (24"/20")
45/36 Calorie Row
45 Clean & Jerks (135/95)
45/36 Calorie Row

1 Round:
6 Clean & Jerks
4 Bar-Facing Burpees
2 Clean & Jerks

* Getting a feel for going back and forth between these two movements.