Conditioning
Working in teams of 3, complete 4 rounds for time:
- 400-500m Row or 800-1000m Bike on two machines
- 5 Squat Clean Relay
- 15 Synchro Burpees
30:00 time cap
Notes
Today’s workout is 4 rounds of rowing or biking, squat cleans, and burpees. Your team will accumulate the prescribed distances on two machines before moving on to the squat clean relay. Partner 1 will complete 5 reps, then partner 2 will complete 5 reps, then partner 3 will complete 5 reps. The team will then complete 15 synchronized burpees. Your score is the time to complete 4 rounds of the above or the number of rounds and reps completed under the 28:00 time cap.
The row or bike should take no longer than 2-minutes. Adjust the target distance accordingly.
The squat cleans should be heavy. Aim to complete the 5 reps in :40 or less per athlete.
The burpees should take no longer than 1:30. Adjust the number of reps, if needed.