Conditioning
With a partner, 8 rounds for time
100m run
6 power snatch
12 burpees over the bar
18 push ups
24 jump lunges
32 minute cap
Notes
Today’s workout is 8 rounds of work to be completed with a partner. Each round will consist of a 100m run, 6 power snatches, 12 burpees over the bar, 18 push ups, and 24 jump lunges. Your score is the amount of time it takes to complete the 8 rounds, or the amount of rounds and reps completed in 30 minutes if you do not finish before the cap.
The run should be completed in 30 seconds or less. This is to be done as a team.
Everything else will be OPWAAT.
The power snatch can be moderate-heavy. This should be completed in quick singles. Sets of 1-3 reps at a time before switching partners makes sense.
The burpees over the bar shouldn’t take more than 1 minute. Switch to lateral burpees, regular burpees, or do few reps if you can’t do a least 12/minute.
The push ups should be completed in 2-4 sets per round. If you and your partner can knock out 9 each then great. Otherwise go for sets 5-5-4-4. Be sure to elevate the hands if necessary to allow for a full range of motion and quick sets.
The lunges should be completed in sets of 6-12 at a time. If you find it hard to speed through these, consider switching to bodyweight reverse lunges without jumping.