A) 20 sec on/10 sec rest/x4 rounds:
Mountain climbers
Burpees
Press ups
Hollow body
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B) Any form of olympic lifting – from the hang position:
5×3
E.g Hang power clean – hang squat snatch – hang squat clean + jerk
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C)3 Rounds for time:
200m Run – weighed if able
15 Squats – any form, weighted
10 e.a kb/db hang clean + jerks or hang snatches
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Notes:
Part A – For our 1st piece of conditioning we have 4 movements. Spending 20 seconds at each station before having 10 sec rest then moving on to the next station. You will go through each station to complete 1 round, you will complete 4 rounds of this.
For these movements we want the focus on consistency, making sure that during the press ups we maintain range of motion and that during the mountain climbers your we are being aware of how far our knees are coming in. A good way to stay consistent with these is to get your knees to touch your triceps.
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Part B – For this piece you have free reign on what olympic moment to choose from, no doubt most of us won’t have much weight so use this time to work on technique and good clean positions.
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Part C – For our final conditioning piece of the day a good challenge would be to grab an odd object and take it with you during your 200m run.
For the the 15 squats you have control of what type of squat to do here, e.g overhead squat, single db overhead squat, front rack, goblet etc (so many options, none of them wrong).
And for the final movement, (depending on what equipment you have) you can use a db or kb and agin go from the hang position but choosing either either a clean + jerk or snatch (complete 10 reps 1 arm then 10 reps the next).
