Strength
Every minute on the minute for 8:00:
- 1 Power Clean from position 1 w/ :02 pause in receiving position + 1 Clean from position 1
Notes
Our strength today is cleans. You will complete 1 power clean and 1 clean at the top of every minute for 8-minutes. You may build throughout the 8 rounds or stay at the same weight.
You will perform a clean deadlift, then dip into position 1 and drive vertically. Pause for :02 when you receive the bar in the front rack before standing. Then lower back to the hips and perform another clean from position 1, this time passing through a full squat.
Conditioning
Every 4:00 for 4 rounds:
- 8 Deadlifts
- 12 Burpees over the Bar
- 12-15 Calories
Notes
Today’s workout is a triplet of deadlifts, burpees, and calories. You will complete a new round every 4-minutes. Your score is the total time from all 4 rounds.
The deadlifts should be a moderate weight that allows you to complete the 8 reps unbroken every round but will challenge you bit when you get tired.
The burpees should take no longer than 1:00 to complete. Adjust the number of reps accordingly.
The calories should also take no longer than 1:00. Adjust the target number accordingly.