Conditioning
40-30-20-10 calories
20-15-10-5 double DB power cleans
*300-400 m run after each round*
Notes
Today’s workout is a descending ladder of calories, DB power cleans, and running. You will complete 40 calories, 25 dumbbell power cleans, then run 300 to 400 m. Once back from your run, you will complete 30 caloires and 15 DB power cleans, followed by another run. You will continue in this fashion until you have completed 10 calories, 5 DB power cleans, and one final run.
Your calories should take no longer than 3:00, 2:30, 2:00, and 1:00 (respectively). You may decrease the rep scheme if this pace sounds too fast. For example, you could do 30-20-20-10 instead.
The DB power clean weight should be light-moderate so that the set of 20 could be done in 1-2 sets. You may split up the 15 in 2 sets, and aim to go unbroken on the sets of 10 and 5.
The runs will be completed after each set of DB power cleans. They should take no longer than 2:15 across the workout. If this pace is out of reach today, run 300 m instead of 400 m.