Conditioning
Teams of 2, opwaat (one person working at a time) except the runs
80-100 burpees over the bar
400 m run (together)
80-100 sit ups
25 power cleans
400 m sandbag carry
25 power cleans
80-100 sit ups
400 m run (together)
80-100 burpees over the bar
*30:00 cap*
Notes
The team workout this week is a pyramid chipper of burpees over the bar, running, sit ups, power cleans, and a sandbag carry. You will work in teams of 2. All movements are opwaat style (one person working at a time) except for the run.
Burpees over the bar should take no longer than about 6:00 on either end. You may adjust the number as necessary.
The runs should take no longer than 2:15. You may lower the distance if necessary.
You should be able to move through the sit ups and smooth pace. You may lower the reps if you are concerned with overall volume.
The power cleans should be done at a moderately heavy weight. Ideally you are switching every 1-3 reps with your partner.
The sandbag carry will be completed in 50 m segments. It is suggested you and your partner each complete four, 50 m segments to complete the 400 m carry. The sandbag weight should be moderate.