10 Lateral Burpees Over Barbell
10 Hang Power Snatches (75/55 lb.)
*Every 90 sec., perform 10 Mountain Climbers
We’re kicking off the week with some fast gymnastics and lightly loaded barbell movement. The couplet is simple, potent, and will tax the legs and heart rate tremendously. The push off the ground and pull to support overhead will also fatigue the upper body. Basically, this couplet is a nasty test of fitness.
The kicker to the workout is that we have an EMOM penalty: Every 90 sec. the workout elapses, athletes perform 10 alternating Mountain Climbers. This will further tax the hips, midline, and shoulders. Begin the workout with Mountain Climbers.
This couplet is truly a test of willingness to keep moving. Since we have a Hang movement with the barbell, bigger sets are beneficial so you don’t have to Deadlift the bar off the ground more, creating more work. The light load here means we want it to be unbroken for the first few rounds, then no more than 2 sets thereafter.
Athletes often use Lateral Burpees as rest. We don’t want you to do that today. We want you pushing the Burpee pace, so if that means you need to break up the barbell movement into 2 sets from the get-go so you have energy to do Burpees at an urgent pace, do it!
Shoot for 15 minutes or less.