Friday, March 15th

WORKOUT 19.4

For total time: Time cap: 12 minutes, including 3-minute rest period

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

VARIATIONS

*Rx: (Ages 16-54) Men snatch 95 lb. Women snatch 65lb

*Scaled: (Ages 16-54) Men snatch 65 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees Women snatch 45 lb., perform chin-over-bar pull-ups,may step over bar on the burpees

*Masters 55+:

Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

*Scaled Masters 55+:

Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 ... go,” the athlete will perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, the athlete must rest 3 minutes while the clock continues to run. The athlete then will continue to the second portion of the workout: 3 rounds of 10 bar muscle-ups and 12 bar-facing burpees.

The athlete’s score will be the total time it takes to complete the entire workout or the total number ofrepetitions completed before the 12-minute time cap.If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (with a tiebreak time).

TIEBREAK This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.