Strength
Take 10 minutes to build in weight to an RPE 7 for the following complex:
- Power Snatch 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 perform a power snatch from the ground, pausing for :02 when you receive the bar overhead before standing to full extension. 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
Every 6:00 for 3 Rounds:
- 10 Sandbag to Shoulder
- 2 Rope Climbs
- 200m Run
Notes
Today’s workout is 3 rounds of sandbag to the shoulder, rope climbs, and running. You will begin a new round every 6-minutes. Your score is the total time from all 3 rounds.
The sandbag to the shoulder should take no longer than 1-minute. Choose a moderate weight that allows you to move smoothly with good positions each round.
The rope climbs should take no longer than :40. You may adjust the rope climb by lowering the target height or substituting rope lowers or hanging knee raises. Here is a good test to show that you have enough confidence on the rope to climb to the top safely.
The runs should take no longer than 1-minute. Adjust the distance accordingly.
In a bigger class, the coach will run a new heat every 2:00.