Conditioning
With a partner, alternate full rounds and complete as many rounds as possible in 24:00:
- 6 Squat Cleans
- 9 Pull Ups
- 18-24 Calories
- 9 Pull Ups
- 6 Squat Cleans
Notes
Today’s conditioning starts with partner 1 completing 6 squat cleans, 9 pull ups, 18-24 calories, 9 pull ups, and 6 squat cleans. Then partner 1 will rest while partner 2 completes the same thing. Partners will alternate back and forth for 24-minutes. Every time one partner completes a round, that is 1. Your score is the number of rounds and reps completed in 24-minutes.
The squats cleans should be at a moderate weight that allows you to complete the 6 reps in about :30. If you are using a barbell, quick singles works well. If you are using dumbbells or kettlebells, try to complete the reps without a break.
The pull ups should be done in 1-2 quick sets. Substitute jumping pull ups or ring rows if needed.
The calories should take no longer than 1:30 to complete. Adjust the number accordingly. If you do not have a machine, substitute a 300m run.