Strength
Every :90 for 8 rounds
Snatch (pos. 3) + Snatch (pos. 2) + Snatch (pos. 1)
Notes
Today’s strength is a snatch complex. You will perform one snatch from Position 3, Position 2, and Position 1. You will perform this complex every :90 for 8 rounds.
It is up to you how you load this. You can build towards a heavy set across the 8 rounds if you want, or you can perform the same submaximal weight for all 6 rounds, or any other format that you think makes sense for you. Try to avoid missing reps though.
Conditioning
2 Rounds for time
10-8-6-4-2 box jump overs
5-4-3-2-1 wall walks
Rest 1:30 between sets
*7 min time cap each round*
Notes
Today’s workout 2 sets of a descending ladder of box jump overs and wall walks. You will complete 10 box jump overs followed by 5 wall walks, then 8 box jump overs and 4 wall walks, and continue in this fashion until you complete 2 box jump overs and 1 wall walk. You will rest 1:30 before completing the ladder again. There will be a 7 minute cap on each ladder. Your score is the total time it takes to complete, including the rest.
The box jump overs should be done at a height that you feel confident with throughout the workout.
You should be able to move through the wall walks at a pace of about 5/minute. If this sounds too aggressive, decrease the wall walk reps. For example, you could go 4-4-3-2-1 or 4-3-3-2-1.