Here we are stumbling our way into 19.4. It's week 4, and CF has decided to kick shit into gear. This workout is brutal. Why? Because it's going to be short & MISERABLE. LETS DO IT.
Let's talk: Let's be real about this. For the first three rounds, we all will have the same plan. Undoubtedly, GO. Your plan is to move. Move. As. Fast. As. You. Can. That first three rounds is fools play. It needs to be unbroken. It needs to be a sacrifice of your heart rate BECAUSE THREE MINUTES IS PLENTY OF TIME TO RECOVER. The step up out of the burpee is back. THANK GOD. Use it, abuse it. Save your triceps for those bar muscle ups. Triceps/heart rate is where you're going to suffer most. So save them where you can. Once we hit that second set of 3 rounds. Be smart here. Pat Vellner, the second fittest man in the world did not hit 3 rounds unbroken. Be smart here. Your arms will be shot from 36 burpees in the beginner & the lockouts of 36 snatches. Not to mention the 36 more coming. So look at 5's. TRANSITION TIME IS CRUCIAL HERE. do not leave your rig, do not walk away, do not need chalk that 20 feet away. Be prepared. Mentally understand this workout does not have room for comfort. WE'VE GOT TO MOVE. LET'S DO IT.
For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees
95 lb/65 lb Time cap: 12 minutes