“Fire Alarm” For Time: 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test 1 Round of Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees
L2 Sub 35/25 Cal Row L1 2 Rounds Beep Test 25/18 Cal Row 2 Rounds Beep Test 25/18 Cal Row 2 Rounds Beep Test
The focus today will first be on the thrusters and the pull-ups. The goal here is to be able to complete the thrusters unbroken every round and the pull-ups in 1-2 very quick sets. The burpees can be considered busy work before getting back to the barbell. Athletes can move at a pace on the burpees that allows them to immediately pick up the bar for the next unbroken set of thrusters. Athletes can think of the row in two sections. The first 40/30 calories can be approached at a slightly more aggressive pace, with the last 10/5 calories used as a transition to the barbell. Similar to the burpees, athletes want to get off the rower and be able to pick up the barbell right away. If paced out properly, each round of the Beep Test and Row will take around the same time to complete. It may help to think about completing the rounds of the Bergeron Beep Test on the minute as the original workout calls for.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Snatch Technique 3 Sets of 4: Overhead Squats 3 Sets of 3: Snatch Drop 3 Sets of 2: Snatch Balance
2. Hang Squat Snatch Build to a Heavy Single