Conditioning

Teams of 3:
For Time (30 Minute Cap):
90/70 Calorie Row, 75 Power Snatches, 75 Thrusters (75/55)
90/70 Calorie Row, 60 Power Snatches, 60 Thrusters (95/65)
90/70 Calorie Row, 45 Power Snatches, 45 Thrusters (115/80)
90/70 Calorie Row, 30 Power Snatches, 30 Thrusters (135/95)
90/70 Calorie Row, 15 Power Snatches, 15 Thrusters (155/105)

Or…

Individually:
For Time (30 Minute Cap):
27/21 Calorie Row, 21 Power Snatches, 21 Thrusters (75/55)
27/21 Calorie Row, 18 Power Snatches, 18 Thrusters (95/65)
27/21 Calorie Row, 15 Power Snatches, 15 Thrusters (115/80)
27/21 Calorie Row, 12 Power Snatches, 12 Thrusters (135/95)
27/21 Calorie Row, 9 Power Snatches, 9 Thrusters (155/105)

Extra Work

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

*If unable to run, complete 28/20 Calorie Assault Bike

*Programming modified from Ben Bergeron's CompTrain