Wednesday November 10th


Wednesday November 10th

3 Rounds
100m Jog
:10 bike SPRINT
25 Ground to Overhead w/ a plate (suggested plate 45/35lbs)

Warm up your clean and do some light overhead overhead work


Conditioning Retest last completed WEDNESDAY SEPTEMBER 29th
“Captain Thunderpants”
10 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 135/95lbs

Time Cap 24 Minutes
From 24:00 – 32:00
Find a 1RM STOH

8 Rounds
200m Run
10 Bar Facing Burpees
5 Power Cleans 95/65lbs
From 24:00 – 32:00
Find a 1RM STOH If you finish before 24:00,
you are rewarded with more time to find a 1RM STOH

Feel: Cardio + Heavy

Pacing: Sustain

Target Score: 18-24 Minutes, beat previous time

Firebreather Score: Sub-18 Minutes, beat previous time


  • Use appropriate test/the same as before
  • 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. Before starting the clock, ask your athlete to check their workout logs to find their previous time (9/29/21).