Conditioning
3 rounds for time, with a partner:
40-50 Calorie machine OPWAAT
30 Synchronized DB hang snatch
40 Burpees over DB OPWAAT
22 min Cap
Notes
Today’s workout will be done with a partner and consists of 3 rounds of 40-50 calories, 30 synchronized dumbbell hang snatches, and 40 burpees over the dumbbell. The calories and burpees will be completed with one person working at a time, while the other partner rests. Your score is the time it takes to complete the workout or the amount of rounds and reps completed before the 22 minute cap expires.
Switch with your partner on the machine often enough to maintain a high intensity on the machine. If this takes you any more than 3 minutes, reduce the amount of calories you perform.
The hang snatches should be done at a moderate weight that allows you to get the 30 reps done in 1-2 sets each round.
On the burpees, switch every 1-4 reps with your partner. You want to switch enough to keep the pace fast. This shouldn’t take much more than 3-3.5 minutes.