Strength
Every 1:15 for 8 rounds:
- 1 Slow Clean Pull + 1 Clean (position 3) + 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.
Be sure to make sure your bar path during the clean looks just like it did during the slow pull.
Conditioning
Every 2:00 for 3 rounds
- 6 burpees over the bar
- 5 power cleans @ 195lbs
- 6 burpees over the bar
Rest 2:00 to change weights
Every 2:00 for 3 rounds:
- 6 burpees over the bar
- 5 power snatches @ 155lbs
- 6 burpees over the bar
Notes
Today’s workout is a couplet of burpees and power cleans followed by a couplet of burpees and power snatches. You will start a new round every 2-minutes. Your score is the total time from all six rounds.
The burpees should never take longer than :30 for a set of 6 reps. Adjust the number of reps, if needed.
The weight for the power cleans should be moderate. If you can complete one rep every :05, you should be on pace.
During the 2-minute rest you will adjust the barbell weight to a moderate weight for power snatches. You should be able to complete one rep every :05 here, as well.