Strength
Every minute on the minute for 10:00:
- Minute 1 – 5 Push Jerks
- Minute 2 – 5 Hang Power Cleans
Notes
Today’s strength is push jerks and hang power cleans. You will alternate between the two at the top of each minute for 10 minutes. You may switch your weights each minute if you would like to use a different weight for the cleans and push jerks.
Show control on the push jerks by pausing for :01 overhead between reps. Don’t pause in the front rack. Absorb the bar and go right into the next rep. Use a weight that is challenging, but allows you to focus on this technique.
The hang power cleans may be taken from position 1 or position 2. Choose a weight that allows you to cycle the bar for all 5 reps without pausing with the bar anywhere other than the front rack.
Conditioning
4 Rounds for time:
- 20/15 Calories
- 15 Toes to Bar
- 12 Burpee Box Jump Overs
16:00 time cap
Notes
Today’s conditioning is a triplet of calories on a machine, toes to bar, and burpee box jump overs. Your score is the time it takes to complete 4 rounds or the number of rounds and reps completed under the 16:00 time cap.
The calories should take around 1:00 to complete each round. You may adjust the number if you think you will hit the time cap because of the calories.
The toes to bar should take no more than 3 sets each round. Adjust the number, perform knees raises, or perform sit ups as a substitute.
The burpee box jump overs should take no longer than 2:00 to complete each round. Adjust the number of reps, or use a lower box that will allow you to move faster.
Track Workout
3 Sets:
- 1600m @ mile pace + :20 / 400m
Rest 3:00