12.9.2024 Metcon ( Prep ) Workout

5 Rounds for time

11 Bar-facing burpees
9 Deadlifts @ 85/60kg
7 Hang power cleans 85/60kg
5 Front squats 85/60kg

Target time. < 12:00 CAP 16

Pacing. 1) Pace the burpees, 2) Smart breaks and move with intention on the barbell.

Strategy. Smooth and steady on the burpees. Take a few deep breaths before picking up the barbell. In a workout like this with a barbell complex, your options are: 1) go unbroken, 2) break in transitions (8+1 DL, 6+1 HPC, UB FS), 3) break to multiple sets (e.g. 5+3+1 DL, 4+3 HPC, UB FS). Choose one according to your ability and remember that often starting with a bit easier option means you can keep moving (faster) later in the workout.
Do your best to keep to your sets and manage your rest over the workout.