Conditioning
With a partner, complete for time:
- 800m Run (together)
then, alternate full rounds and complete 3 each:
- 5 Squat Cleans
- 10 Burpees over the Bar
- 15 Wall Balls
then
- 400m Run (together)
then, alternate full rounds and complete 3 each:
- 5 Squat Cleans
- 10 Burpees over the Bar
- 15 Wall Balls
30:00 time cap
Notes
Today’s workout is done with a partner. You both will begin with an 800m run. As soon as one athlete returns, that athlete can begin working through the rounds of squat cleans, burpees, and wall balls. You will both alternate full rounds until you have each completed 3 rounds. Then, you will complete a 400m run. When you return, follow the same format as before and complete 3 rounds each of the triplet. Your score is the time to complete the prescribed work.
The 800m run should not take longer than 4:30 and the 400m run should not take longer than 2:15. Adjust the distances accordingly.
Choose a moderate weight barbell that allows you to complete quick singles on the squat cleans.
If the burpees take longer than :45, adjust the number to 7 reps.
Choose a light wall ball that allows you to complete each round unbroken.