Conditioning
Teams of 2
400 m run
150 calories
150 DB thrusters
400 m run
150 toe to bar
150 hang DB snatches
400 m run
*30 min cap*
Notes
The team workout today will be done it teams of 2. Runs will be done together while the other movements will be completed opwaat (one person working at a time) style. Your score is the time it takes to complete the workout, or work completed at the 30 minute time cap.
Runs should take no longer than about 2:15. If this pace sounds aggressive then consider lowering the distance to 300 m.
You will use two dumbbells for the thrusters and one dumbbell for the hang snatches. These should be the same weight dumbbells. Choose your weight so that the thrusters and hang snatches can be completed in sets of at least 8-10 before switching reps.
Calories should be done at a pace of about 12-15/minute. If this pace sounds unsustainable, then it is suggested that you lower the calories to 125.
Keep your sets of toe to bar small. You may substitute hanging knee raises, leg raises, or sit ups if you’re unable to hang from the pull up bar.