Conditioning:
With a partner, AMRAP 20, OPWAAT
50 calories
50 wall balls
10 wall walks
15 power cleans
….
Then take 6 minutes to find a heavy power clean without missing
Notes
Today’s workout will be a 20 minute AMRAP done with a partner, followed by a heavy power clean single. One person will be working at a time throughout the entire workout. You will complete 50 calories, 50 wall balls, 10 wall walks, and 15 power cleans. Your team will complete as many rounds and reps of this as possible in 20 minutes. At the end of the 20 minutes you will move immediately into a quest for a heavy single on the power clean from each partner. Your score for this portion will be the combined weight of the heaviest successful lift completed. Once an athlete misses a rep they are done and their score will be the last weight they completed before failing. You have 6 minutes to find your heavy weight.
Switch often enough on the calories to maintain a high intensity. Every :45-:60 might be a good strategy.
Keep the wall ball sets small enough to allow for near-continuous work. 10-20 at a time depending on your wall ball capacity likely makes sense.
Switch partners on the wall walk as often as necessary to avoid slowing down. maybe every 1-3 reps.
The power cleans should be a moderate weight that allows you to complete one rep every :06-:08.
For the heavy power clean, alternate attempts with your partner. You will be responsible for loading/unloading weight and can only use one bar for this portion. Be strategic with your rest and loading strategy, as a failed rep results in that partner no longer being able to make any attempts.