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Conditioning
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Complete 3 rounds for time of:
200m Run (w/ med ball, 20#/14#)
20 Power Cleans, 95#/65#
200m Run (w/ med ball, 20#/14#)
20 Front Squats, 95#/65#
200m Run (w/ med ball, 20#/14#)
20 Push Press, 95#/65#
35:00 Cap with the goal of sub-30!
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Jenny dropping under the DB!
Smart Pacing!
A longer duration conditioning piece is on the docket today. Remember, we’re getting ourselves ready for Murph and this is part of the plan. And no, you can’t wear a vest today! But you do get to run with an awkward med ball to make up for it. We have a firm 35 minute cap for today but we want you to scale things as need to finish sub-30 minutes.
With these longer workouts you’re going to have to pace in a way that lets you keep moving with minimal rest for the entire duration of the workout. With that, don’t feel the need to go unbroken on the barbell work if you feel it will cost you in the long run. Looking at the workout most of your time will be spent running. So be smart with the barbell in order to hit the run hard.
If you’re good at math you already know that 3 rounds with a 30 minute goal gives you 10 minutes a round. After the first round you’ll have a pretty good idea of whether the 30 minute cap is doable for you. If you’re over 10 minutes after round 1, make adjustments not to exceed 30 minutes. We’ll give some ideas of how to accomplish this at the briefing!
