Strength
Every minute on the minute for 10:00:
- 1 Slow Clean Pull + 1 Clean
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. 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. Make sure you hit your positions during the clean that you practiced during the slow clean pull. The bar path should look the same.
Conditioning
Complete as many reps as possible in 18:00:
- 10 Calories*
- 10 Wallballs*
- 10 Single Dumbbell Step-overs *
- 90 Double-unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.
Notes
We have an 18-minute workout of calories, wall balls, step overs, and double unders. You will begin with 10 calories, wall balls, step overs, and 90 double unders. The next round, you will complete 20 calories, wall balls, step overs, and 90 double unders. Continue to add 10 reps to the calories, wall balls, and step overs each round.
If you cannot maintain a pace of at least 10/minute on the calories, start with 7 calories and add 7 each round.
Choose a wall ball that allows you to complete at least 20 reps unbroken.
You may hold the dumbbell however you want. Choose a weight and box height that allows you to complete at least 20 reps without putting the dumbbell down.
Don’t let the double unders take longer than 1:30. Adjust the number of reps or substitute single unders, if needed.