Conditioning
4 rounds for time (with a partner)
20 synchro DB snatches
16 burpee pull ups (opwaat)
800 m row/1600 m bike
30 minute Cap
Notes
The team workout today is synchro dumbbell snatches, burpee pull ups, and rowing (or biking). The dumbbell snatches will be done at the same time and in synchro with your teammate. The burpee pull ups and rowing/biking will be done opwaat style (one person working at a time). Your score is the time it takes to complete the four rounds, or the rounds and reps completed in the 30 minute time cap.
Your dumbbell weight should be light-moderate so that you can complete the dumbbell snatches in 1-2 sets. Synchro dumbbell snatches means that you and your partner’s dumbbells must touch the ground together and be overhead at the same time.
Burpee pull ups will be done opwaat style. If you cannot complete a pull up yet, you will do a burpee followed by a jumping pull up. It is suggested that you split these up into small sets with your partner (e.g. 3-5 reps at a time).
It is suggested you split the rower or bike meters into sections where you can maintain relatively high intensity. For example, maybe switch every 200-300 meters.