Strength
Every minute on the minute for 10:00:
- 1 Clean with a :02 pause at position 2
Notes
Today’s strength is cleans. You will perform one rep at the top of every minute for 10-minutes. Each rep will be performed with a :02 pause at position 2.
You may either build throughout the 10-minutes or stay at the same weight across all 10 rounds. Focus on keeping your shins vertical during the pause at position 2, then drive vertically through extension.
Conditioning
3 Rounds for time:
- 400m Run
then, 9-7-5 reps of:
- Thrusters
- Pull Ups
18-minute time cap
Notes
Today’s conditioning is 3 rounds of running, thrusters, and pull ups. You will start with a 400m run, then perform 9 thrusters, 9 pull ups, 7 thrusters, 7 pull ups, 5 thrusters, and 5 pull ups, then begin the second round with the run again. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 18-minute time cap.
The runs should take about 2:30 or less to complete. Adjust the distance accordingly.
The thrusters should be light and completed in unbroken sets of 9, 7, and 5 each round.
The pull ups should also be completed in unbroken sets of 9, 7, and 5 each round. You may substitute jumping pull ups or ring rows.