Conditioning

Teams of 3

12k bike erg (switch every 500) or 6k row (switch every 250-300)

100 DB snatch
200 double unders
100 pull ups
80 DB squat cleans

*30 min time cap*

Notes

The workout today will be done in teams of 3. Your goal is to complete either 12,000 m on the bike erg or 6,000 m on the rower. One person will be on the machine at all times, while your other two teammates work through the chipper of DB snatches, double unders, pull ups, and DB squat cleans.

You will switch either every 500 m on the bike erg or 250 m on the rower. If your pace will be slower than 2:10/(1000 or 500), decrease the overall distance to 8-10k m on the bike or 4-5k on the rower.

The goal is to use the same weight for your dumbbell snatches and dumbbell squat cleans. You will use one DB for each movement, and alternate arms each rep. Your DB weight should be heavy so that you are switching every 5 reps or so with your partner.

Double unders should be done in sets of at least 30. If this sounds ambitious for you or your teammates, change it to 60 single unders.

Pull ups should be done in at least sets of 5. If this sounds unsustainable, you can go to banded pull ups or ring rows.