Strength
Every minute on the minute for 10:00:
- 2 Power Snatch from position 1
- 3 Bar Facing Burpees
Notes
Today’s strength is power snatches from position 1. At the top of every minute you will perform 2 power snatches from position 1, then immediately perform 3 bar facing burpees.
Try to use the same weight across all 10 rounds for the snatches.
Work on your footwork and speed during the bar facing burpees.
Conditioning
Every 2:00 for 6 sets:
- 8 Dumbbell Snatch
- 12 Toes to Bar
Notes
Today’s conditioning is heavy dumbbell snatches and toes to bar. Your score is the weight used on the dumbbell snatches. Try to use the same weight across all 6 sets.
The work does not take too long. You should have at least :45 rest between rounds. This means you have time to use a heavy dumbbell for the snatches. Focus on an explosive leg and hip drive, big shrug, and punch under that dumbbell to receive it in a strong overhead support position.
The toes to bar should be completed in 1-2 quick sets. Substitute knee raises or sit ups.