Conditioning
Teams of 3
400-500 calorie bike (OPWAAT)
&
alternating full rounds until each person has completed 6 rounds
3 power clean & jerk
6 bfb
9 deadlift
30 minute cap
Notes
Todays workout will be completed in teams of 3. Each team will have a single bike, on which one person will continuously be working towards 400-500 calories. Teammates will also alternate full rounds of 3 power clean and jerks, 6 bar facing burpees, and 9 deadlifts until each person has completed 6 rounds. Your score is the time it takes to complete both tasks, or the amount of work completed at the 30 minute time cap if you do not finish.
If your team can maintain a pace of 18-20+ calories per minute, aim for 500 total. If you cant complete at least 14 calories per minute, consider aiming for an amount that is less than 400. Switch partners as often as you’d like.
The weight on the bar should make for moderate-heavy clean and jerks and light-moderate deadlifts. You should be able to do your 3 clean & jerks in quick singles, touch-and-go at the shoulder. You should be able to complete the deadlifts in one touch and go set.
The 6 burpees shouldn’t take more than :25 – :30. reduce the reps if necessary.
Once you hit your calorie target you may stop biking and focus solely on the 6 rounds per person. If you finish the 6 rounds first, you may focus solely on the hitting your calorie target.