Conditioning
For time
1:00 of work/1:00 of rest
8-10 cals + max front rack reverse lunges (stop at 50 reps)
Right into
1:00 of work/1:00 rest
8-10 cals + max power snatches (stop at 50 reps)
*30 min cap*
Notes
The workout today is a series of 1:00 intervals of calories, front rack reverse lunges, and snatches. You will start your working minute with 8-10 calories and then accumulate as many front rack reverse lunges as you can with the time remaining. This minute of work will be followed by 1:00 of rest. You will continue this until you have completed 50 thrusters. You will then try to complete 50 power snatches in the same fashion. This workout is capped at 30 minutes, which means you have 15 working intervals to complete the thrusters and snatches.
Your calories should be completed in about :30. Consider lowering the calories to 6-8 if this sounds like an aggressive pace.
You will use the same weight for the barbell movements. Choose a light weight that will allow you to complete at least 10 or so lunges unbroken and at least 5-7 power snatches unbroken.