Strength
Every 2:30 for 5 rounds:
- 3 Cleans + 1 Jerk
Notes
Today’s strength is clean and jerks. Every 2:30 you will complete 3 cleans from the ground and 1 jerk. You may build throughout the 5 rounds or choose a weight to use for all 5 rounds.
You may drop and reset between each clean. If you cannot maintain your positions taking the bar from the ground, perform your cleans from position 1 or 2.
Conditioning
10 Rounds for time:
- 10 Toes to Bar
- 10 Dumbbell Snatch
- 6 Box Jump Overs (step down)
17:00 time cap
Notes
Today’s workout is 10 rounds of toes to bar, dumbbell snatches, and box jump overs. Your score is the time to complete all rounds or the number of rounds and reps completed under the 17-minute time cap.
The toes to bar should be done in 1-2 sets throughout the workout. Adjust the number of reps or substitute knee raises or sit ups.
The dumbbell snatch should be a moderate-heavy weight. Don’t spend more than :45 on any round of snatches.
Choose a height on the box jumps that allows you to stay safe and move smoothly throughout the workout.