This team workout combines conditioning, gymnastics, and strength, testing your ability to move efficiently and transition smoothly between movements. Each partner completes all three rounds before switching, so push hard during your work period and use the rest while your partner goes. The first part focuses on power snatches, while the second shifts to power cleans at a heavier weight. Communicate with your teammate to keep transitions fast, and maintain strong, efficient reps throughout both sections to complete all rounds as quickly as possible!

Score | Total working time

Row | 0:90 or less each round. 

Toes to Bar | Less than a minute, 1-2 sets. 

Power snatches | Less than a minute, 1-2 sets. 

Power Cleans | Less than a minute, 1-2 sets. 

Elbows beat the feet on Power Snatches

Cue athletes to punch hard and fast after fully extending the hips and legs. This will encourage athletes to land with their elbows already locked out and in an active overhead position.

ROW

1:30 Time Cap
15/12 Calorie Ski
15/12 Calorie Echo Bike
21/15 Calorie Bike Erg
250m Run
1:15 Effort on Treadmill/Runner*
10 Shuttle Runs (1 rep = 25ft down & back)

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TOE TO BAR

Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups    
V-Ups

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POWER SNATCH

Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings

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POWER CLEAN

Reduce Loading/Reps 
Sub Hang Power Cleans 
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts (Light to Moderate

[On the 0:00]
3 Rounds: 
21/15 Calorie Row 
15-12-9 Toes to Bar 
9 Power Snatches (115/85) 

[On the 15:00]
3 Rounds: 
21/15 Calorie Row 
15-12-9 Toes to Bar 
9 Power Cleans (135/95) 

Time Cap: 30 Minutes