Strength
5 Sets
- 1 Slow Snatch Pull + 1 Snatch w/ :02 pause at position 2
Notes
Today’s strength is the snatch. You will complete 5 working sets at the same weight of 1 slow snatch pull and 1 snatch with a pause at position 2 on the way up. If you successfully complete all 5 sets at your weight, next week you will add a little weight.
The slow snatch pull is an opportunity to refine your bar path. Focus on staying balanced and keep the bar traveling vertically.
The snatch will be completed with a pause at position 2 on the way up. During this pause your weight should be centered around the mid-foot and your shoulders should be over the bar in order to keep tension in the posterior chain. The snatch will be completed with a full squat.
Conditioning
For time
- 35 Toes to Bar
- 20 Burpees over Bar
- 25 Pull Ups
- 20 Burpees over Bar
- 15 Power Cleans
- 20 Burpees over Bar
12:00 time cap
Notes
Today’s workout is a chipper of toes to bar, pull ups, power cleans, and burpees after each movement. Your score is the time to complete the prescribed reps or the number of reps completed under the 12-minute time cap.
The toes to bar should be done in no more than 7 sets of 5. Adjust the number of reps or substitute knee raises or sit ups.
The pull ups should not take more than 5 sets of 5. Adjust the number of reps or substitute banded pull ups, jumping pull ups, or ring rows.
The barbell should be a light-moderate weight. Very quick singles or small touch and go sets would be a good strategy.
The burpees should never take longer than 2-minutes each set. Adjust the number of reps if needed.