Conditioning
At 0:00, complete for time:
- 10 Power Snatch (135/95)
- 20 Burpees over the Bar
- 10 Power Clean and Jerk (135/95)
- 20/15 Calorie Assault Bike
At 15:00, complete for time:
- 20 Wall Walks
- 80 Air Squats
At 30:00, complete 2 rounds for time:
- 40 Kettlebell Swings (53/35)
- 100 Double Unders
Conditioning Notes
Today’s workout consists of 3 task priority intervals. Each of these are meant to be hard intervals and we want at least 5:00 rest after each workout.
For the first workout, the weight on the barbell will be determined by the power snatch. Choose a weight with which you can do quick singles. The 10 reps of snatches should not take longer than 1:00. The burpees should be at a smooth but fast pace. If 10 burpees per minute is not an achievable pace, think about lowering the number of reps. The calories should be done in about 1:30 or less.
For the second workout, the wall walks should take no longer than 5:00. If 4 reps per minute is not an achievable pace, think about lowering the number of reps. We would like the air squats to be done at a pace of at least 20 per minute. Adjust the reps if this is not an achievable pace.
For the third workout, choose a weight on the kettlebell that allows you to do the sets of 40 in 1 or 2 sets. It should not be a heavy weight. The double unders should be done in no more than 1:30 each set. Adjust the number of reps or perform single unders to achieve this.