Conditioning
In a team of 3, complete 4 rounds for time:
- 300m Run (together)
- 45 Power Cleans (one person working at a time)
- 30 Synchronized Air Squats
30:00 time cap
Notes
Today’s workout is done in a team of 3. You will begin with all 3 athletes running 300m. As soon as anyone gets back, that team member can begin working on the power cleans. With one person working on the barbell at a time, accumulate 45 power cleans. Then, as a team complete 30 synchronized air squats. Your score is the time it takes to complete 4 rounds.
The runs should take no longer than 2:00. Adjust the distance accordingly.
The power cleans should be done with a moderate weight. Aim to rotate every 3-5 reps.
To be synchronized on the air squat, all team members must be in the bottom of the squat and at full extension at the same time. Aim to move at a smooth pace here.