Conditioning
Working in teams of 3, complete 5 rounds for time:
- 400-500m Row or 800-1000m Bike on two machines (2pwaat)
- 30 Power Snatches (opwaat)
- 20 Synchronized Burpees
30:00 time cap
Notes
Today’s workout is 5 rounds of row or bike, power snatch, and synchronized burpees. You will begin with two team members working towards the 400-500m row or 800-1000m bike. You may rotate team mates whenever you want. Once both machines read 400-500 or 800-1000, you will move on to the power snatches and accumulate 30 reps with one person working at a time. Then, the team will accumulate 20 synchronized burpees. Continue until 5 rounds are done or you have hit the 30-minute time cap.
The row or bike should not take longer than 2-minutes. Adjust the distance accordingly.
Choose a moderate weight on the power snatches. Complete quick singles or small touch and go sets.
If the burpees take longer than 2-minutes, adjust the target number. To be synchronized, all athletes must be on the ground at the same time and jump at the same time.