Strength
Every minute on the minute for 10:00:
- Power Snatch (pos. 3) + Power Snatch (pos. 2)
- 3 Bar Facing Burpees
Notes
Today’s strength is power snatches. At the top of every minute you will perform 2 power snatches, the first from the ground and the second rep from position 2, 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
5 Rounds for time:
- 10 Alternating Arm Hang Snatches
- 10 Alternating Arm Hang Clean and Jerks
- 10 Box Jumps
12:00 time cap
Notes
Today’s conditioning is 5 rounds of hang snatches, hang clean and jerks, and box jumps. Your score is the time to complete the 5 rounds or the number of rounds and reps completed under the 12 minute time cap.
The hang snatches and hang clean and jerks should be performed with the same dumbbell or kettlebell. Use a weight that allows you to complete the 10 reps of each exercise unbroken.
The box jumps should be at a height that allows you to remain safe and jump without hesitation throughout the workout.