Strength/Skill Work Hang snatch: Spend 15 minutes working up to a heavy set of 3
Each person will run the following intervals:
400m, 400m, 200m
While one partner runs the other partner will perform burpee broad jumps for distance. (Every 10m subtracts 5 seconds from your teams overall time.)
Both partners rest for exactly 2 minutes at the end of each running interval. Note the time for the run and distance covered for the burpee board jumps at the end of each interval. At the end subtract 10 minutes from your team’s overall time for the rest periods and then subtract 5 seconds for every 10m of burpee board jumps.
Just to clarify if Rick and Sean are partners Rick runs 400m while Sean completes max distance burpee board jump. When Rick returns from the run he calls out to Sean to rest and they both rest 2 minutes. At the end of the rest period Sean takes off on his 400m run and Rick competes max distance burpee board jumps until he returns. To summarize, there is always only one partner running and when the workout is over each partner will have completed 2x400m and 1x200m.