Strength
Power Clean Battery Work
Every :15 x 10 @ 60% of 1rm power clean
1 power clean
–rest 1:30–
X3 sets
Conditioning
“Convergence”
For Time:
13/11/8/4
Burpee Box Jump Overs
V-ups
Cals on machine
Cap: 9 min
Notes
Today’s workout is a descending rep scheme of BBJO, V-ups, and calories on a machine.
The burpee box jump overs should be a height that will allow you to move smoothly, without much rest. A step up/down is allowed on the burpee. You can also step over the box if needed.
The V-ups should be unbroken and push aggressively . Sub to a movement like bent knee V-ups or lemon squeezers to allow for fast reps. Lemon Squeezer -> https://youtu.be/vF-AhWEm634
Pick a pace on the machines that is aggressive, but not pushing a redline until you get closer to the end of the workout.
Intention is to start out smooth and get faster as you go.
Goal: 6-8 minutes