12 Deadlifts (225/155 lb.)
Rest 2 min.
200-m Front-Rack KB Carry (24/16 kg)
12 KB Snatches
Rest 2 min.
Happy Monday! We’re kicking off the week with 3 rounds of 2 couplets. In the first couplet, you’ll perform 1 round of a 250-m Row, straight into 12 moderately loaded Deadlifts. Then, rest 2 min., perform 1 round of a moderately loaded KB Front-Rack Carry, straight into 12 KB Snatches, rest 2 min., and repeat for a total of 3 rounds. The intention of this workout is to be a fast sprint back and forth between the movements and rounds.
The Row/Deadlift couplet will inherently be a bit faster than the second couplet due to the quicker nature of the Row and familiarity of the Deadlift. In both couplets, you’ll start with some sort of monostructural movement (a Row or a Carry) that is to be performed at a steady pace.
For the weightlifting movement, pick up the pace and execute these moderate lifting movements with vigor that will beget quick cycle times. The more “umph” you put into the movement, the quicker and more efficiently you’ll perform them.
In general, we’re looking for each set of work to take about 2-3 min. The 2-min. rest means we are performing the workout at a fast, yet not a sprint, pace. Row and Carries should take about 1 min. Deadlifts and KB Snatches should take about 30 sec.—or unbroken sets. Typically, this Deadlift loading would be pretty aggressive for unbroken sets, however, with the rest and other movements breaking it up, it should be doable.