Strength
Take 10 minutes to build in weight to an RPE 7 for the following complex:
- Power Snatch (position 1) w/ :02 pause in receiving position x 2 + Overhead Squat from pause after the second rep.
Then, every minute on the minute for 4:00:
- Complete the above complex at your RPE 7 weight.
Notes
Today’s strength is snatches. The complex works like this: you will do a snatch deadlift. Then you will lower the bar to position 1 and perform a power snatch, pausing for :02 when you receive the bar overhead before standing to full extension and lowering the bar back to the hips. Then, perform another power snatch and pause again for :02 when you receive the bar overhead. Then, instead of standing, sink into the bottom of your overhead squat, then stand to full extension.
You will start by taking 10-minutes to build in weight to a moderately heavy weight. It should feel like a 7/10 difficulty and you will then need to be able to complete the complex four times at the top of the minute with that weight.
Conditioning
For time:
- 400m Run
- 30 Clean and Jerks
- 400m Run
10:00 time cap
Notes
Today’s workout is a simple couplet of running and clean and jerks. Your score is the time to complete the prescribed work or the number of reps completed under the 10-minute time cap.
The runs should take no longer than 2:30. Adjust the distance accordingly.
The clean and jerks should be done with a moderate weight. Quick singles at a pace of :06 per rep or faster is the goal.