Strength
Every minute on the minute for 10:00:
- 2 Power Cleans with a :03 pull from the ground to position 2.
Notes
Today’s strength is power cleans. You will complete 2 reps at the top of every minute for 10-minutes. Each rep will be performed with a :03 pull from the ground to position 2. You may choose to build throughout the 10-minutes or stay at the same weight across all rounds.
During the tempo pull, focus on keeping your big toes on the ground for balance and ensure the knees get back so the bar can travel straight up. Then drive vertically through extension.
Conditioning
5 Rounds for time:
- 50 Double Unders
- 12 Pull Ups
- 12 Dumbbell Box Step Ups
15:00 time cap
Notes
Today’s conditioning is 5 rounds of double unders, pull ups, and step ups. Your score is the total time to complete 5 rounds or the number of rounds and reps completed under the 15-minute time cap.
The double unders should take about :30 to complete. Adjust the number of reps or substitute single unders as needed.
The pull ups should be completed in 1 or 2 quick sets. Any style is acceptable. If you do not have at least 5 unbroken strict pull ups, substitute jumping pull ups or ring rows. for safety and to keep yourself within an appropriate time domain.
The step ups should be done with one dumbbell and you may hold it however you want. Choose a weight that allows you to complete all 12 reps unbroken throughout the 5 rounds.