Strength
Every minute on the minute for 10:00:
- 1 Slow Clean Pull + 1 Power Clean from position 2
Use the same weight across all 10 rounds.
Notes
Today’s strength is power cleans. After your coach leads you through a clean warm up, you will take a few minutes to find your working weight. You will then use that weight for every round.
During the slow clean pull, focus on staying balanced throughout your foot and hitting your positions through extension. Then lower down through position 1, to position 2 and perform a power clean. Focus on landing with your feet in a good squat position, receiving the bar above parallel.
If you do not have a barbell, using an odd object, dumbbells, or kettlebells perform 5 Romanian Deadlifts and then 3 Box Jumps (or max height vertical jumps) each minute on the same minute.
Conditioning
For time:
- 40/30 Calories
- 8 Rounds of “Cindy”
- 40/30 Calories
16:00 time cap
1 Round of Cindy =
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
Notes
Today’s workout is for time. Your score will be how long it takes to complete all the work, or the number of reps you complete in the 16:00 time cap.
The calories should take no longer than 4:00 on each end of the workout. Adjust the number accordingly. If you do not have a machine, run 800m or a distance that will take no longer than 4:00.
The pull ups should be completed in 1 set each round. Any style is acceptable. If you do not have a pull up bar, perform 5 heavy rows on each arm.
The push ups should also be completed in 1 set each round. Elevate your hands on a bench or box, if needed.
The air squats are your time to shake out your arms. Ensure you are using a full range of motion for every rep. Don’t go so fast that you cut your range of motion short.