Workout Definition
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 65% of 1-Rep Back Squat

As we move through the four parts, the weights get heavier as the "buy-in" volume reduces. With the first round being challenging to get to the barbell, we have a limited amount of time to get our reps in. On the final round, we will likely have far more time on the barbell, but we're at our heaviest load. In turn, each round we want to approach with a specific game plan in mind, respecting the weight of the barbell by adjusting our intensity on the row/burpee.

On the row, we can lean into an aggressive pace here, but it can't be at the expense of our burpee cycle rate. Although the calorie exponential can separate athletes, what can be far more separating, is if we slow on our burpees. Push the row, but leave enough in reserve to push the burpees even harder.

On the barbell, here's where we want to plan out a strategy, to be coupled with a glance at the clock. If we have enough time for two sets, it's likely in our best interest to get our first set in right away. If we do not, and have time for a single set, play the clock. Maybe our best move here is to rest for 10-15 seconds, and then aim for one, large, set, until the time expires.

In either event, there's a reason we did our snatch work prior to. Positioning is hugely important here. From the first repetition, which sets the tone for the remainder, we want to be comfortable and confident in our overhead position. It is worth the extra moment to ensure that it's our squatting stamina, and not our positioning, that limits us.