Saturday, May 5th

METCON:

Teams of 3 For Time: **25 Minute Time Cap** 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 Thrusters (95/65) 100 Push-Ups 100 Thrusters (95/65) 100 Power Snatches (95/65) 100 Box Jump Overs (24/20) 100/75 Calorie Row

Teams of 3 will work through all the reps at one station, breaking them up as they see fit, before moving to the next. Athletes will attempt to finish the workout under the 25 minute cap.

Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories.

The weight on the barbell should be a load that athletes could move for 15+ repetitions when fresh. Athletes will choose the same weight for both the power snatch and thrusters, but having multiple barbells for athletes using different weights than others on their team is recommended to allow everyone to get the correct stimulus. If short on equipment, stagger teams by 5-6 minutes on rowers.

With rest built into this partner workout, the goal is to push the pace and then recover. There is no right or wrong rep scheme, as long as that rep scheme allows athletes to continue to move quickly when it is their turn. Below are some potential break up strategies that are long enough to minimize transitions, but short enough to maximize efforts.

These are just some of the many options that teams can utilize on either the rower, bars, or boxes:

20-20-15 / 15-15-15 = 100 Repetitions

13-13-13 / 11-11-11 / 10-9-9 = 100 Repetitions

15-15-15 / 10-10-10 = 75 Repetitions


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