Strength
Every minute on the minute for 10:00:
- 1 Power Snatch from below the knee
Notes
Today’s strength is power snatches from below the knee. You will perform 1 rep at the top of every minute for 10-minutes. You may either build throughout the 10-minutes or stay at the same weight across all rounds.
You must begin each set by performing a snatch deadlift then lowering down to below the knee. As you drive back up for the power snatch, ensure the knees get back out of the way to allow the bar to travel straight up.
Conditioning
For time, 11-22-33 reps of:
- Alternating Dumbbell Snatch
- Box Jump step down
- Calories
15:00 time cap
Notes
Today’s conditioning is a triplet. Your score is the time to complete all reps or the number of reps completed under the 15-minute time cap.
The dumbbell snatch should be at a weight that allows you to complete at least sets of 11 reps throughout the workout. Adjust the weight accordingly.
The box jumps should be at a height where you will not hesitate between reps but will remain safe. Adjust the height accordingly.
The calories should be completed at a pace of at least 11 every :45. You may lower the number of calories if you think you will end up too close to the time cap.