Strength
Every minute on the minute for 10:00:
- 1 Snatch w/ :02 pull from ground to position 2 and :01 pause in the bottom of the squat
Notes
Today’s strength is tempo snatches. You will complete 1 rep on the minute for 10 minutes. Every rep will be performed with a :02 pull from the ground to position 2 and a :01 pause in the bottom of the squat. Warm up to a weight that feels challenging, but allows you to maintain good positions all 10 reps. If you were here last week, aim to use a little more weight for this week’s reps.
During the tempo pull, focus on keeping yourself balanced with your big toe on the ground, and make sure your knees come back enough to allow the bar to travel straight up.
If you struggle with the overhead squat, perform a power snatch where you pause in the receiving position, then sink as low as you safely can. It is ok if you cannot sit into the bottom yet. Try to push the depth as far as your positions allow.
If you do not have a barbell, you may use a dumbbell or kettlebell and perform a few reps of power snatch + overhead squat on each arm each minute.
Conditioning
For time:
- 400m Run
then 5 rounds of:
- 12 Shoulder to overhead
- 8 Burpees over the bar
then
- 400m Run
Notes
Today’s conditioning is 5 rounds of shoulder to overhead and burpees, sandwiched by 400m runs. Your score will be total time to complete the work, or the number of rounds and reps you finish under the 14:00 time cap.
The runs should take around 2:00 to complete on either end of the workout. Adjust the distance accordingly.
The shoulder to overhead should be done with a light-moderate weight that allows you to complete the 12 reps in 1 or 2 sets. If you are doing a single arm variation, you may switch arms whenever.
The burpees should take no longer than 1:00 to complete each round. Adjust the number of reps accordingly.