Strength
Every minute on the minute for 10:00:
- 2 Power cleans from position 2
- 3 Bar Facing Burpees
Notes
Today’s strength is power cleans from position 2. At the top of each minute for 10-minutes, you will perform 2 power cleans from position 2 and 3 bar facing burpees, then rest until the top of the next minute. We recommend using the same weight for all 10 rounds.
Focus on keeping your big toes pressed into the ground as you lower down to position 2 in order to maintain good balance. Then drive vertically through position 1.
Focus on consistent footwork and try to move fast during the burpees.
Conditioning
For times
At 0:00, complete 3 rounds of:
- 12 Kettlebell Swings
- 12 Push Press
- 60 Double Unders
At 7:00, complete:
- 800-1000m Row
At 14:00, complete 3 rounds of:
- 12 Kettlebell Swings
- 12 Push Press
- 60 Double Unders
5:00 time cap on each part of the workout
Notes
Today’s conditioning is 3 parts, one part completed every 7-minutes. Your score is the sum total of all 3 times. There is a 5-minute time cap on each workout.
The kettlebell swings should be a moderate weight that allows you to complete every set of 12 unbroken.
The push press should also be a moderate weight, but the goal should be to complete the 12 reps unbroken.
The double unders should be take no more than :40 to complete each round. Adjust the number or substitute single unders.
If your 2000m time trial is faster than 8:00, row 1000m. If it is slower than 8:30, row 800m. The row should be a hard effort, but not 100%. Remember, you have to complete another workout on minimal effort after this.