Conditioning:
With a partner, for time
45-60 calories
10, 8, 6, 4, 2
power cleans OPWAAT
chest to bar pull ups relay
45-60 calories
10, 8, 6, 4, 2
wall walks OPWAAT
box jumps relay
45-60 calories
30 minute cap
Notes
Today’s workout will be completed in teams of 2. You will start by accumulating 45-60 calories on a single machine. You will then do 10, 8, 6, 4, 2 reps of power cleans and chest to bar pull ups. This will be followed by another 45-60 calories, and then 10, 8, 6, 4, 2 reps of wall walks and box jumps. You will finish with a final set of 45-60 calories. Your score is the time to complete everything, or the amount of work you get done in 30 minutes if you do not finish.
The calories will be performed OPWAAT style. Switch as often as necessary to maintain a high intensity. This should not take more than 3 minutes on any one set. Reduce the target range as necessary.
The power cleans will be performed OPWAAT as well. Choose a moderate-heavy weight that allows you to complete these as quick singles. Aim to complete 1-3 reps at a time before switching with your partner.
The wall walks will also be done OPWAAT style. These should be done at a pace of 4-5 per minute. Reduce the reps and/or range of motion as necessary to achieve this. Switch every 1-3 reps with your partner.
The chest to bar pull ups will be done relay style. This means partner 1 will do all 10 reps, then partner 2 will do all 10 reps before moving back to the power cleans. You should be able to knock these out in 1 or 2 quick sets each round. You may substitute regular pull ups, ring rows, or jumping chest to bar pull ups if necessary.
The box jumps will also be completed relay style. Choose a safe height for your box that you will not hesitate with and will not miss any reps on. You may switch to step ups if you are not confident jumping.