Strength
1. Snatch high pull + snatch (position 1) + overhead squat
build to heavy 1+1+2 without missing
Conditioning
3 rounds for time
300m run
50ft single arm DB overhead walking lunge
18 toes to bar
14 minute cap
Notes
Today’s workout is 3 rounds of a 300m run, 50ft of single arm dumbbell overhead walking lunges, and 18 toes to bar. Your score is the time it takes to complete all 3 rounds, or the amount of work done if you do not finish in 14 minutes.
The run should be about :90 or less. Reduce the distance if necessary.
Switch hands halfway through the lunge sets. You should be able to do each 25ft segment unbroken. YOu may do a front rack walking lunge if the overhead position is not available to you.
The toes to bar should be done in 3 sets or less each round. You may substitute knee raises, straight leg raises, v-ups, or situps.