Strength
Every minute on the minute for 10:00:
- 3 Position Power Snatch (1>2>3)
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 the first snatch from the hips (position 1), the second from above the knee (position 2), and the third snatch from the ground (position 3). 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. You may drop and reset on the ground after the snatch from position 2.
If you do not have a barbell, perform 10 kettlebell snatch, on the minute for 10 minutes.
Conditioning
3 Rounds for time:
- 12 Strict Pull Ups
- 16 Dumbbell Box Step Ups
- 120 Double Unders
15:00 time cap
Notes
Today’s workout is three rounds of strict pull ups, step ups, and double unders. Your score will be your total time or the number of reps you complete under the 15:00 time cap.
The strict pull ups should take no longer than 1:00 to complete. Quick singles or small sets would be a good strategy here. Substitute ring rows or, if you don’t have a pull up bar, heavy dumbbell rows.
The step ups will be done with two dumbbells in a farmers carry. Choose a weight that is challenging, but allows you to complete the 16 reps in no more than 2 sets. If you do not have a stable surface to step on to, perform lunges.
The double unders should take no longer than 2:00 to complete each round. Adjust the number of reps, perform single unders, or, if you do not have a jump rope, perform jumping jacks.
Track Workout
4 Sets
- 300m @ mile pace / 400m
- 300m @ mile pace + :25 / 400m
- 600m @ mile pace / 400m
Rest 3:00 between sets