Strength
Power Clean + Clean
Notes
Spend 15 minutes building to 1-3 challenging sets without missing.
If you finish before the 15 minute mark, perform drop sets of a clean singles at 80-85% of your heavy weight for the day.
Conditioning
Every 2:00 x 8 rounds
12-15 calories
6 burpee box jump overs
*1:30 cap each round*
Notes
The workout today is intervals of calories and burpee box jump overs. You will start a new round every 2:00. There will be a cap of 1:30 each round to ensure you have at least :30 of rest before the next round starts. Your score will be your slowest round.
The calories should take no longer than :50. If this sounds like an aggressive pace to hold across 8 rounds, you can decrease the calories to 10-12.
The burpee box jump overs should be done at a height that you will not hesitate jumping on. These reps should take no longer than :40. If this sounds like an aggressive pace to hold across 8 rounds, you may decrease the reps to 4 or 5, or perform 6 regular burpees.