Conditioning
With a partner, one person working at a time, complete for time:
- 80-100 Calories
- 100 Hang Power Cleans
- 100 Push Ups
- 100 Front Rack Reverse Lunges
- 80-100 Calories
30:00 time cap
Notes
We have a chipper today. You and your partner will chip away at the prescribed work with only one person working at a time. Your score is the time to complete all reps or the number of reps completed under the 30-minute cap.
The calories should never take longer than 8-minutes. Adjust the number of reps accordingly. A good strategy would be to switch pairs every :20-30 if you are biking, and :45 if you are on the rower.
The barbell weight should be dictated by the movement you find the most difficult. You want to be able to maintain sets of 10 on both the hang power cleans and the front rack lunges.
Perform your push ups with your hands up on a box or bench if you cannot maintain good positions and full range of motion for 5 sets of 10 reps.