Conditioning
Teams of 3, 25:00 Clock
15 rope climb cash in
then AMRAP:
5 power clean each waterfall into
10 toes to bar each
200m run together
rest 1 minute after each round
Notes
Today’s workout will be done in teams of 3 and will last 25 minutes. The workout starts with a 15 rope climb cash in, followed by as many rounds as possible of 5 power cleans each, 10 toes to bar each, and a 200m run together, with 1 minute of rest after each round. The power cleans and toes to bar will be done waterfall style. Your score is the amount of rounds and reps completed.
Waterfall relays mean partner 2 can start the power cleans once partner 1 moves onto the toes to bar. Once Partner 2 finishes power cleans they can then start the toes to bar only if partner 1 has finished their ttb. The same pattern applies to partner 3–they will start power cleans once partner 2 starts ttb. Once all partners are done with power cleans and ttb, the team will run 200m together
The rope climbs will be done with one person working at a time. Switch partners after every rep. If you are not confident climbing all the way up the rope or have yet to pass our [rope climb safety test](https://www.youtube.com/watch?v=tt9yIzyhafg) then you can substitute rope lowers. Do 1-2 rope lower per rope climb rep.
The power clean should be a moderate-heavy weight and will be done in quick singles. a rep every 5-6 seconds is a good pace.
The toes to bar should be completed in 1-2 sets each round. Substitute knee raises, straight leg raises, or v-ups/sit-ups.
The run shouldn’t take much more than 1 minute. Reduce the distance if necessary.