DESCRIPTION
We'll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals
Each interval begins with a "buy-in" 400 meter run
This run only happens once to start each interval
In the remaining time, you'll complete as many rounds and reps as you can of front squats and burpee box jump overs
The runs should take 2 minutes or less to complete, giving you 3 minutes to work through the inside work
FRONT SQUATS
The weight starts low and the reps start high in the first interval
From there, the weight will increase and the reps will decrease
This ideally allows you to complete a similar (rounds + reps) score with each interval
These should all be weights and rep schemes that you are comfortable completing unbroken today
The bar will be taken from the floor, not a rack
You are allowed to squat clean the first rep of each set
BURPEE BOX JUMP OVERS
We'll face the box in the burpee instead of moving laterally
You can jump-up or step-up out of the burpee, but should jump onto the box
There is no need to stand to full extension on top of the box
STRATEGY
With 5 minutes on and 5 minutes off, look to move with a purpose through these intervals
Anytime there is rest built in, the goal is to avoid resting during the work portion
Since the effort is 5 minutes long, there will still be some pacing involved
The two places we'll always be able to move today are the buy-in run and burpee box jump overs
The station that we would likely have to stop on is the front squats
That being said, look to maximze your time spent moving on the barbell
Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets
After finishing the first interval, you can use your score to guide your effort for the final two efforts
With the reps slightly decreasing, look to keep your score within a few reps of each other from round to round