Interval sprints in a dedicated time domain today. You’ll have 4 rounds, each one with 3 minutes of work. Go hard and fast aiming for max reps on the burpees each round. Your score for the day will be barbell weight as well as total reps of burpees.

* For aux work today, athletes choice on weight – focus is perfect movement.

Interval Work

3 Minutes on 3 minutes off
4 Rounds

Row 250/200
5 Dead lifts (135/95)
4 Hang Cleans (135/95)
3 Front Squats (135/95)
2 Thrusters (135/95)

ME (max effort) in remaining time
Burpees Over Bar

Auxiliary Work

3 Rounds For Quality

8 KB/DB Upright Rows (L/R)
10 Push-ups
:40 Hollow Hold