Running Clock Conditioning

MOBILITY & WARM UP

12 Minutes For Quality

30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)

SKILLS & SPECIFIC WARM UP
Clean Warm Up

CONDITIONING

“FORCED WORKS”

Team of 2
10 Stone Over Shoulder #70/30
1000 mt couplet Run
20 Alternate Dumbell Snatch #22.5/15
1000 mt couplet Run
10 Stone Over Shoulder #70/30

I GO YOU GO STYLE, EACH COMPONENT PERFORMS ALL REPETITIONS

WARM UP
25x each with a PVC/broomstick:
Shoulder Dislocates
Shoulder Press
Overhead Squat
Romanian Deadlift
Bent Row
Good Mornings

CONDITIONING
“Running Clock Conditioning*”
On the 0:00…

1000 m Run

On the 10:00…

3 RFT:
10 Power Snatch #40/25
10 Chest To Bar

On the 20:00…

1000 m Run

On the 30:00…

3 RFT:
10 Thrusters #50/30
10 Burpee Box Jump Overs #60/50

On the 40:00…

1000 m Run

On the 50:00…

3 RFT:
10 Clean and Jerks #60/40
10 Toes To Bar

*courtesy of CFNE