Conditioning
For time:
- 800m Run
then 3 rounds of:
- 9 Deadlifts
- 7 Hang Power Cleans
- 5 Shoulder to Overhead
then
- 30 burpees over the bar
then 3 rounds of:
- 9 Deadlifts
- 7 Hang Power Cleans
- 5 Shoulder to Overhead
then
- 800m Run
25 min time cap
Notes
Today’s conditioning is up and back through running, deadlifts, hang power cleans, shoulder to overhead, and burpees. Your score is the total time to complete all reps or the number of reps completed under the 25 minute time cap.
The runs should take no longer than 4:30 to complete each time. Adjust the distance accordingly.
The weight for the 3 rounds should be dictated by the weakest movement. This will most likely be the shoulder to overhead. A good strategy would be to choose a weight that allows you to complete the work in three sets broken up as follows: 8 deadlifts, then 1 deadlift and 6 hang power cleans, then 1 hang power clean and 5 shoulder to overhead.
The burpees should be done at a smooth pace. Don’t gas yourself out here becuase you have to get back on the weights right after.