Conditioning
Teams of 2
50-40-30-20
power cleans
pull ups
burpees over the bar
*400 m run together between every set*
30 min cap
Notes
Today’s team workout will be done in teams of 2, opwaat (one person working at a time) style, except the runs. You will complete 50 power cleans, 50 pull ups, and 50 burpees over the bar with your teammate and then run 400 m. You will then complete 40 reps of each movement and run 400 m. You will continue in this fashion until you’ve completed 20 reps of each movement with your teammate.
Your power clean weight should be light-moderate so that you can complete 1-3 reps before switching with your partner.
You may substitute banded pull ups, jumping pull ups, or ring rows for pull ups. Choose a version of the movement that allows you to switch about every 5-10 reps or so with your teammate.
Burpees should be done at a pace of at least 12/minute. If this sounds like an aggressive pace, you may complete 40-30-20-10 burpees instead.
Your runs should take no longer than 2:30. If this sounds too aggressive for today, decrease your run distance to 300 m.