Strength
Every 1:15 for 8 rounds:
- 1 Slow Clean Pull + 1 Clean (position 2) + 2 Front Squats
Notes
Today’s strength is cleans. Every 1:15 you will perform one clean pull, one clean from position 2, and 2 front squats. You may build in weight or stay at the same weight across all 8 rounds.
The slow clean pull is your opportunity to drill your bar path. Focus on hitting positions 1, 2, and 3 cleanly, then driving vertically through extension. Keep the tempo slow, even through the extension to focus on your balance.
Keep your weight balanced as you lower to position 2, then drive vertically. Then, if your footwork was good, you should not have to adjust your feet before the 2 extra front squats.
Conditioning
For time:
- 200m Run
- 50 Wall Balls
- 200m Run
- 25 Burpee Box Jump Overs
- 200m Run
- 50 Wall Balls
- 200m Run
14:00 time cap
Notes
Today’s workout is a triplet of running, wall balls, and burpee box jump overs. Your score is the time to complete the prescribed work or the number of rounds and reps completed under the 14-minute time cap.
The runs should take no longer than 1:15 each round. Adjust the distance accordingly.
Choose a light wall ball that allows you to maintain bigger sets. Aim to complete the 50 reps in no more than 3 sets each round.
If you cannot complete the burpee box jump overs in under 2:30. Adjust the number of reps or height of the box.