2024-06-22

• Overview: Steady and consistent wins the race on today's conditioning. With runs that are paced well throughout, we can hang onto smooth sets on the barbell as well as a consistent cadence on our burpee box jumps without burning out by round two. We want to be able to push the pace in our final round.
• Runs: 2:00 or less across all of your rounds.
• Power Snatches. These are meant to be light power snatches that you can cycle through in 1-3 sets.
• Burpee Box Jumps: These should take no longer than 2:00 to complete. Reduce reps if needed to accomplish this.
• Score: Time to complete work. Add 1s per rep if you are time capped.

• Athletes are trying to find a sustainable and quick pace on their runs to keep their time around 2:00 each run.
• Those confident in their barbell cycling should try to complete their snatches in 1-2 sets.
• Those who may not be as confident should reduce the weight to something they know they can hang onto for 7 reps at a time and keep their rest pretty quick between sets.
• Burpee box jumps should be completed at a smooth and consistent pace so that we are not getting stopped here, a smooth controlled pace will allow you to hold a consistent pace on your runs throughout this piece.

400M RUN

• Reduce Distance
• 2:15 Time Cap
• 500/450m Row
• 400/350m Ski
• 1000/900m Bike
• 300m Air Run

POWER SNATCHES

• Reduce Loading
• Hang Power Snatches
• Dumbbell Power Snatches
• Kettlebell Swings

BURPEE BOX JUMPS

• Reduce Box Height
• Burpee Box Step-Ups
• Burpees Only
• Box Jumps Only
• Burpee Box Jump Overs

TEAM OF 3 VERSION

3 Rounds For Time:
600 Meter Run
60 Power Snatches (95/65)
600 Meter Run
60 Burpee Box Jumps (24"/20")

* One Teammate Works at a Time
* Switch Every 200 Meters on Runs

Time Cap: 35 Minutes

1 Round:
100m Run
5 Power Snatches
100m Run
5 Burpee Box Jumps