Strength
Every minute on the minute for 10:00:
- 1 Slow Clean Pull + 1 Clean (position 1)
Notes
Today’s strength is cleans. At the top of every minute for 10-minutes, you will complete 1 slow clean pull and 1 clean from position 1. You may build in weight throughout the 10 rounds or remain at the same weight across.
The slow clean pull will allow you to focus on maintaining your balance and positions through vertical extension. Then dip and drive vertically for the clean from position 1.
Conditioning
Every minute on the minute for 15:00:
- Minute 1 – :30 Sandbag Hold (against chest)
- Minute 2 – 20m Dumbbell Front Rack Walking Lunge
- Minute 3 – 9-12 Calorie Bike
Notes
Today’s conditioning is 15 minutes of sandbag holds, walking lunges, and calorie bike. You will complete a new station at the top of every minute for 15-minutes.
The sandbag should be challenging but you want to hold it with good posture for :30 straight.
The walking lunge should be at a light-moderate weight that allows you to maintain a soft touch of the knee each step and complete the 20m without putting the dumbbells down.
The calorie bike should be done at a sustainable pace and still leave you with about :15 to transition to the next station.