Conditioning
Teams of 3,
40-30-20-10 synchro DB hang clean and jerks
*600 m row + 30 synchro burpees after each set
Notes
Today’s team workout will be completed in teams of 3. You will begin with 40 synchro DB hang c&j. Then one partner will complete a 600 m row, and the other two will complete 30 synchro burpees. Once the row and burpees are completed, your team will move on to 30 synchro DB hang c&j. A second partner will complete a 600 m row and the remaining teammates will complete 30 synchro burpees. After both are done, you will complete 20 synchro DB hang c&j. The final partner will complete a 600 m row while the other two teammates go through 30 synchro burpees. The three of you will complete 10 synchro hang c&j, and then your workout is complete.
It might be easiest to assign 1, 2, and 3 to your partners to decide on the row order before the workout starts.
If you think you will row slower than a 2:10/500 m pace, consider rowing 500 m instead of 600.
Your dumbbell weight should be light moderate that allows you to complete the larger sets of hang c&j in no more than 3-4 sets.
Burpees should be done at a pace of at least 12/minute. If this pace sounds aggressive, consider lowering the total number of burpees to 25.