"Zero Dark Thirty” Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches (95/65) 140/100 Cal Row
2 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (115/80)
140/100 Cal Row
1 Round: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (135/95)
L2 Knee to Elbow or Chest
L1 Sit Ups Burpees Hang Power or Muscle Snatch Notes: The quicker the transitions are today, the less time athletes have to work for. As a blanket recommendation, quick sets of 5 for all athletes on all three movements gets a round completed in only two efforts per athlete, per movement. If athletes feel like they can maintain a high power output at a higher rep scheme, going more than 5 will work just fine as well. As the barbell weight increases, adjust this strategy as needed, whether that be sets of 3 or quick singles. On the bike, athletes can aim to stick it out a touch longer. Going for anywhere between 7-12 calories or 15-20 seconds at a fast pace will rack up calories quickly. When athletes start to slow, switching it out will keep the wattage high and the calories coming fast.