Strength
Every minute on the minute for 10:00:
- 2 Power Snatch with a :02 pull from ground to position 2
Notes
Today’s strength is power snatches with a tempo during the pull. You will perform 2 reps at the top of every minute for 10-minutes. You may either use the same weight across all 10 rounds or build in weight.
You will take :02 to pull from the ground to 1″ above the knee then continue straight into your power snatch. You should drop the bar and reset between reps.
Focus on maintaining balance in your feet throughout the pull and be sure to bring the knees back as you drive up to position 2 to allow the bar to travel straight up.
Conditioning
3 rounds for time of:
- 400m run
- 21 Kettlebell Swings
- 12 Pull-ups
Notes
Today’s workout is the classic “Helen.” Your score is the time it takes to complete all 3 rounds.
The runs should take no more than 2:30 to complete each round. Considering lowering the distance if you think your runs will be too close to 3:00.
The kettlebell swings are meant to be light and unbroken every round. If you have good shoulder mobility, aim to do American swings, pointing the bottom of the bell to the ceiling each rep. If you are tighter in the shoulders, aim to get the bell above your head each rep.
The pull ups should be done in 1 or 2 quick sets. Any style pull up is acceptable. You may substitute jumping pull ups or ring rows if needed.
Compare to 20180726, 20180402, 20170426, 20170329