*Start at the Hang Position with an empty barbell round 1, then add loads and move to the floor for rounds 2-4 as you build to your working weights
"I Am Speed"
12 Rounds for Time, Alternating Full Rounds with a Partner
8 Front Squats
7 Bar Facing Burpees
6 Alternating Front Rack Reverse Lunges
2 Rope Climbs
Load: 50/35kg
Time Cap: 25 minutes
Objectives / Stimulus / RPE / Workout Strategy
Primary Objective: Complete each round in 1:30-2:00 minutes
Secondary Objective: Consistent paces across all rounds
Stimulus: Barbell Conditioning / Anaerobic
RPE: 8/10
Workout Flow and Athlete Notes:
We are getting after a fun burner of an interval workout with the goal here to keep the rounds fast and fun alternating with a partner to keep the intensity high and race to the finish. The goal here being to tackle the overhead squats with a squat snatch into the first rep then completing the remaining 7 reps before hitting the deck and completing a fast 7 bar facing burpees before cleaning up the barbell into the front rack position and hitting 6 alternating front rack reverse lunges, then tackling the remaining 5 bar facing burpees before your partner picks up the barbell. Each round should be fast and it should be a race to complete each round with a total of 6 per partner completed by the finish of the workout.
