Wednesday 150819

  1. Conditioning
    Teams of 3:
    AMRAP 20:
    200m Run (together)
    40 Squat Cleans* – one athlete works at a time

    *Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145

  2. Conditioning
    Teams of 3:
    EMOMx16
    Min 1: :40 of Rowing for max calories
    Min 2: :40 of Double unders for max reps
    Min 3: :40 of Box jumps for max reps, 24"/20"
    Min 4: Rest
    Each athlete starts at 1 station and does 40 seconds of work. Rotate stations and rest for the remaining 20 seconds. All athletes rest on the fourth minute.

*Programming modified from Ben Bergeron's Comp Train