EMOM until failure

1) 12 Deadlifts + 9 Hang power cleans + 6 Front squats @ 70/47.5kg (155/105lbs)
2) 11+1* Bar-facing burpees

• Add 1 burpee each round (11, 12, 13 etc. / minute) until failure. If you make it through 10 rounds, you’re done. ** If you think finishing 10 rounds won’t be a problem for you, use a heavier barbell. If you think finishing 10 rounds is not possible, use a heavier barbell. See options in session notes.

Flow. min 1 – 12/9/6, min 2 – 10 bf burpees, min 3 – 12/9/6, min 4 – 11 bf burpees – etc

Overview. A progressive EMOM until failure. The barbell minute stays constant but the burpees build up each round. The goal is to stay efficient early so you can survive the later rounds.

Strategy. The barbell minute should feel controlled from the start. Move steadily through the 12/9/6 without rushing. If you sprint the barbell early, you’ll pay for it once burpee reps go up. On burpees, establish a sustainable rhythm immediately. The first few rounds might not feel “that bad” but this one will escalate quickly. Stay consistent and avoid redlining before you have to. Think long game: you’re not trying to win round 1, you’re trying to survive round 7–10.

Instructions. Choose a barbell load that allows you to complete the 12/9/6 unbroken or with a very quick break every round. If you’re confident you can go deep, increase the load. If you’re unsure, reduce it so the limiter becomes the burpees, not the barbell.

Debrief.
– Did you pace the early rounds appropriately?
– At what round did the workout shift from controlled to survival?
– What load adjustment would give you a better stimulus next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell weight → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)