Strength
Every minute on the minute for 10:00:
- 1 Snatch
Notes
Today’s strength is the snatch. We worked on power snatch plus overhead squat the past two weeks. We are putting all of that together now into the full snatch. At the top of every minute for 10-minutes, you will perform 1 snatch. You may build throughout the 10 rounds or stay at the same weight.
If you don’t feel comfortable taking the bar from the ground, you may perform the snatch from position 1 or 2.
Conditioning
5 Rounds
In 3:00
- 12 Dumbbell Box Step Ups
- 8 Burpee Box Jump Overs
- Max Calories
Rest 1:00
Notes
Today’s conditioning is 5 rounds of 3-minutes of work with 1-minute rest between rounds. You will complete a buy of 12 step ups and 8 burpee box jump overs, then with the time remaining accumulate as many calories as possible. Your score is the lowest of the 5 rounds.
The step ups should be completed with a weight that allows you to complete the 12 reps unbroken every time. A good test to see if you have the correct weight is to complete a step up and see if you can reach full extension of the knee and hip without any help from the other leg. Perform this test on both legs. If you cannot reach full extension without assistance, the weight is too heavy.
The burpees should take no longer than 1-minute to complete. Adjust the number of reps if needed.
Try to stay consistent on the machine. Don’t start out too fast because, remember, your score is your lowest round.