Conditioning
Teams of 4, 2023 reps for time
800 m run (all together)
90 burpees — 91 calories
71 DB thrusters — 70 DB snatches
50 TTB — 51 DB step overs
800 m run (all together)
Notes
Today’s metcon is in celebration of the graduating class of 2023! It will be done in teams of 4. Your scores will be the total time it takes your team to complete the metcon or reps completed at the 40:00 time cap. At the start of the clock, you will all run 800 m together. Then in pairs you will start on a different chipper. One pair will complete the burpees, thrusters, and toe to bar chipper opwaat style. The other pair will complete the calories, snatches, and step over chipper opwaat style. You will switch chippers once both of the pairs are finished. Your pair can rest if you finish before the other pair. Once each pair has completed each chipper, your team of four will run a final 800 m together.
If your team can’t maintain a pace of about 4:30/800 m, decrease the run to 600 m.
Burpees and calories should move at a pace of at least 15/minute. If this sounds aggressive, decrease the burpees and calories to 80 and 81, respectively.
You will use the same weight for the thrusters, snatches, and step overs. Thrusters will be done with two dumbbells. Snatches and step overs require one dumbbell. This should be a light moderate weight that allows you to switch every 8-10 reps with your teammate.
You can substitute hanging knee raises or sit ups in place of toe to bar.