Strength
Every 1:30 for 8 rounds:
- (1 Power Clean + 1 Push Jerk) x 3
Notes
Today’s strength is power clean and jerk. You will perform 3 power clean and jerks every 90 seconds for 8 rounds. You may build in weight or choose a weight to maintain across all 8 rounds.
Drop the bar and reset between each rep of power clean and jerks. Don’t rush. If you are completing the 3 reps in under :20-25, you are working at the right pace.
Conditioning
Complete as many reps as possible in 5:00:
- Calories
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Complete as many reps as possible in 4:00:
- Kettlebell Snatch
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Complete as many reps as possible in 3:00:
- Burpees over the kettlebell
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Complete as many reps as possible in 2:00:
- Calories
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Complete as many reps as possible in 1:00:
- Pull Ups
Notes
Our workout today is 5 intervals back-to-back. Your score is the sum total number of reps from each interval.
Keep a consistent pace on the calories that allows you to get right to work on the kettlebell snatches.
Choose a moderate weight on the kettlebell that allows you to maintain unbroken sets of 10 on each arm.
Stay steady on the burpees. If you cannot safely jump over the kettlebell with two feet, jump over a smaller object.
Any style of pull up is acceptable. If you do not yet have kipping pull ups, substitute jumping pull ups, banded pull ups, or ring rows.