Strength
Every minute on the minute for 10:00:
- Slow Clean Pull + Power Clean
*Pause :01 in receiving position
Notes
Today’s strength is power cleans. You will complete 1 slow clean pull and 1 power clean from the ground at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
Focus on hitting your positions as you perform the slow clean pull. Keep the bar close as you drive vertically into extension. This should not be a fast or explosive movement into extension. Rather, stay under control and focus on your balance.
The power clean from the ground is just a few inches lower than the position we worked from last week. Make sure as you drive back up for the power clean, the knees get back and out of the way to allow the bar to travel vertically.
Conditioning
Complete as many rounds as possible in 12:00:
- 30 Double Unders
- 15 Kettlebell Swings
- 10 Jump Lunges
Notes
Today’s conditioning is a triplet of double unders, kettlebell swings, and jump lunges. Your score is the number of rounds and reps completed in 12-minutes.
The double unders should not take longer than :20 to complete. Adjust the number of reps or substitute single unders if needed.
The kettlebell swings should be a light-moderate weight. The goal is to maintain unbroken sets of 15 throughout the workout.
Make sure your knee touches the ground softly each rep of the jump lunges. If you cannot maintain a soft touch each rep, step up and back or reduce the number of reps.