Barbell begins from hang, passes through squat and ends with any style of jerk
Run @ your goal mle pace. 1:1 work to rest ratio. Note heart rate at start and finish of each interval.
https://fit262.com/2016-supplemental-conditioning-program/
If you are planning on re-doing the Open workout, run at a moderate pace.
20 Minute AMRAP:
30 Lunges
30 Dumbell push press 35/20
200m run
20 Pull-Ups
20 Wallballs 20/14
10 Calorie Row
20 Minute AMRAP:
30 Russian KBS 53/35
jog to south lifeguard tower
30 Air Squats
lunge to ocean
20 water burpees
swim to start point by ocean
20 uphill situps
jog to start
Partner 20min AMRAP of:
200m Run
1 Round Cindy
-Partners Alternate Rounds
Plank Circuit-
2 Rounds of:
30sec Plank
30sec Side Plank
30sec Other Side
30sec Hip Bringe
1min Rest
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes