Every :90 for 6:00 (4 sets)
40 Single Unders
6 Light Power Cleans
6 Light Push Presses

Conditioning Test
“Captain Thunderpants”
On a 32 Minute Clock:
10 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 135/95lbs
Time Cap: 24 Minutes
Then, from 24:00 – 32:00:
Find a 1RM Shoulder to OH- from the rack

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Scaled
On a 32 Minute Clock:
8 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 95/65lbs
Time Cap: 24 Minutes
Then, from 24:00 – 32:00
Find 1 rep max shoulder to overhead

Feel: Cardio followed by a Heavy lift

Pacing: Sustain

Target Score: 18-24 Minutes

Firebreather Score: Sub-18 Minutes

Scaling

• Use appropriate test
• Power clean weight should be light enough to perform sets of 5 touch and go, but singles are acceptable as a strategy.

Coach Focus: The conditioning test for this phase is meant to provide a stimulus where everything is just do-able enough to stay moving at a quick sustainable pace. No individual set in today’s class should exceed 1:15 to complete. This workout is intended to be completed by many athletes under the cap, but not all.

Additional Notes/Resources: If athletes complete the 10 rounds early, they may begin the 1RM Shoulder to OH portion, and still have until the 32:00 mark on the clock. The Shoulder to OH may be performed anyhow, but we recommend a split jerk. Bar is taken from the rack.