Conditioning
With a partner, for time
100 body weight step overs
100 hang power cleans w/ single DB
100 burpees over the DB
100 single arm DB thrusters
*Every 3:00 run 200 m
Notes
The team workout for today will be done in teams of 2. You will work opwaat (one person working at a time) style to complete the chipper. Every 3 minutes, you and your teammate will complete a 200 m run, including the first 3:00.
Your runs should take no longer than about 1:15. If this pace sounds aggressive for 200 m, consider running 150 m instead.
Your step overs will be done with no weight. Use a box height where you will not hesitate on. It is recommended you switch with your partner every 10 reps or so.
The hang power cleans will be done with one dumbbell. Alternate hands each rep. The weight should be light.
Burpees should be completed at a pace of at least 12/minute. Keep your sets small before switching with your teammate.
Thrusters will be done with one dumbbell as well. This will be the same weight you use for the hang power cleans. Switch every 10 reps or so with your partner and make sure you alternate arms each set, but you do not have to switch arms each rep.