Strength
Every minute on the minute for 8:00:
- 1 Power Snatch from position 2 w/ :02 pause in receiving position + 1 Snatch from position 2 w/ :02 pause in bottom of squat
Notes
Today’s strength is snatches. We will be completing each rep from position 2. Pause :02 when you receive the bar overhead during the power snatch. During the snatch, pause :02 in the bottom of the squat. You may build throughout the 8-rounds or stay at the same weight.
As you lower to position 2, keep the shins vertical and maintain tension in your posterior chain. Then focus on driving vertically through extension.
Conditioning
Every 2:00 for 8 sets (4 each)
Sets 1,3,5,7:
- 12 Thrusters
- 12 Burpees over Bar
Sets 2,4,6,8:
- 12 Hang Power Cleans
- 12 Wall Balls
Notes
Today’s workout is 8 intervals, 4 of them being a couplet of thrusters and burpees, and the other 4 are a couplet of hang power cleans and wall balls. You will complete a new interval every 2-minutes. Your score is the total time from all 8 intervals.
The thrusters should be done with a light-moderate weight. The goal is to complete the 12 reps in a row each round. If you did “Fran” last week, aim to use either the same weight or just slightly more weight here.
The burpees should not take longer than :45. Adjust the number of reps if that is not sustainable.
The hang power cleans should be done with the same weight you are using for your thrusters. This should allow you to complete the 12 reps unbroken.
The wall balls should also be done unbroken every round. Adjust the weight accordingly.