Conditioning
Every minute on the minute for 8:00:
- Minute 1 – 8 Front Squats
- Minute 2 – 7-10 Calories
Rest 2:00
Every minute on the minute for 8:00:
- Minute 1 – 8 Power Cleans
- Minute 2 – 7-10 Calories
Rest 2:00
Every minute on the minute for 8:00:
- Minute 1 – 8 Squat Cleans
- Minute 2 – 7-10 Calories
Notes
It’s your lucky day. We have cleans for the second time this week. This workout is three sets of eight 1-minute intervals with 2-minutes rest between sets. The odd minute interval is 8 reps on the barbell. The even minute interval is 7-10 calories on a machine. Your score is the load you use for the barbell movements. Score your weight for the front squats in set 1, power cleans in set 2, and squat cleans in set 3.
The barbell does not have to be the same weight for each movement, but it will most likely be very similar. The front squats must remain unbroken and the cleans should all be done in singles. Make sure you have at least :15 to transition back to the machine after finishing your 8th rep.
The calories should be completed in about :40 at a sustainable pace. Adjust the number accordingly.