Conditioning
3 rounds
800 m run
25 ab mat sit ups
20 bar facing burpees
10 power snatches
1:00 between rounds
*27:00 cap*
Notes
The workout today is three rounds of running, sit ups, burpees, and overhead squats. You will get to rest one minute between rounds. Your score will be the time it takes to complete each round, not including the rest.
The run should take no longer than 4:30. If this sounds like an aggressive pace, then you may decrease the run to 600 m.
The sit ups should be done at a smooth pace. If you think you will have to break the sit ups, then decrease the reps to 20.
The bar facing burpees should take no longer than 2:00. If 10/minute sounds aggressive for this workout, decrease the burpees to 15-18.
Your power snatch weight should be light-moderate. These should be done in quick singles or small touch and go sets.