Conditioning
Every 2:30 for 10 rounds:
Rounds 1, 3, 5, 7, 9:
- 200m Run
- 5 Clean and Jerks
Rounds 2, 4, 6, 8, 10:
- 15/12 Calories
- 10 Dumbbell Snatch
Notes
Today’s workout is 5 intervals of running and clean and jerks and 5 intervals of calories and dumbbell snatches. You will alternate between the two and complete a new round every 2:30. Your score is the sum total time of all 10 rounds.
The runs should take no more than 1:15 to complete. Adjust the distance accordingly.
The clean and jerks should be at a challenging weight. One rep every :05 would be a good pace. If you do not have a heavy weight available to you, add a few reps to each set.
The calories should take no longer than 1:00 to complete each round. Adjust the number of calories accordingly.
The dumbbell snatches should be at a slightly heavier weight. You have time to challenge yourself on these. They should take no longer than :45.