Mar 2, 2021
Strength
Every minute on the minute for 10:00:
- 1 Power Snatch + 2 Overhead Squats
Notes
Today’s strength is power snatch and overhead squat. You will complete 1 power snatch and 2 overhead squats at the top of every minute for 10-minutes. You may build throughout the 10-minutes or stay at the same weight across all rounds.
Focus on your footwork. When you receive the power snatch, your feet should be in your squat position. This means you should not have to adjust them before completing the 2 overhead squats.
Conditioning
Complete as many reps as possible in 15:00:
- 16 Pull Ups
- 8 Front Rack Lunge Steps
- 8 Burpees over Bar
- 8 Front Rack Lunge Steps
Notes
Today’s conditioning is 15-minutes of pull ups, lunges, and burpees. Your score is the number of rounds and reps completed.
The pull ups should be completed in 2-3 sets each round. Substitute jumping pull ups or ring rows if needed.
The lunges should be a light weight that allows you to finish the 8 steps quickly and maintain a soft touch of the knee each rep.
The burpees should take no longer than 1-minute to complete each round. Adjust the number if you think that pace is too aggressive.
Mar 1, 2021
Strength
Deadlift @ 10X1
Notes
Today’s strength is deadlifts. You will perform 3 sets of 8 reps and take about 2-3 minutes rest between sets. Every rep will be performed with a :01 pause at lockout, :01 smooth lower, and no pause on the ground.
Take 4-6 warm up sets to build to your working weight. Your working weight should be a 7/10 difficulty. This means that you should finish your set and feel like you could have done at least 3 more reps at that tempo. If you were here last week, aim to use about 5% more weight than last week’s sets of 10.
Conditioning
5 Rounds for time
- 21-30 Calories
- 9 Power Cleans
- 45 Double Unders
20-minute time cap
Notes
Today’s conditioning is 5 rounds of calories, power cleans, and double unders. Your score is the time to complete all 5 rounds or the number of rounds and reps as possible.
The calories should take no longer than 2-minutes to complete each round. Adjust the number accordingly.
The power cleans should be a moderate weight that allows you to finish the 9 reps in about 1-minute. If you are using a barbell, quick singles would be appropriate. If you are using dumbbells or kettlebells, aim to complete the 9 reps in 1-2 sets.
The double unders should take no longer than :40 to complete. Adjust the number of reps or substitute single unders.
