Strength
Every minute on the minute for 10:00:
- 2 Power Snatch from position 2
If you do not have a barbell, perform 10 kettlebell snatch
Notes
Today’s strength is snatches. Every minute on the minute for 10 minutes, you will complete 2 snatches from position 2. Warm up to a weight that feels challenging, but allows you to maintain good positions for all 20 reps, and use that weight for all 10 minutes.
If you do not have a barbell, perform 10 kettlebell snatch, on the minute for 10 minutes.
Conditioning
Complete as many rounds as possible in 12:00:
- 4 Overhead Squats
- 4 Burpee Pull Ups
- 4 Box Jump Overs (clear box)
Notes
Today’s conditioning is 12-minutes of overhead squats, burpee pull ups, and box jump overs. Your score will be how many rounds and reps you complete in the 12-minutes.
The overhead squats should be completed at a moderate weight. You should be able to maintain the 4 reps unbroken throughout the 12 minutes. If you do not have a barbell, perform a single arm overhead squat with a dumbbell or kettlebell. If you have mobility restrictions and cannot safely get into the bottom of an overhead squat, perform overhead lunges.
The burpee pull ups should be done to a pull up bar that allows you to use the help of your jump to complete the pull up. If you do not have a pull up bar, perform an alternating single arm devil press.
The box jump overs should be done to a height that allows you to safely clear the box each rep. If you do not have a box, find an object that you can safely jump over or perform a 6/4ft broad jump.