Strength
Every minute on the minute for 10:00:
- 2 Tempo Cleans
Take :02 to pull from the ground to position 2 and pause :02 at position 2.
Notes
Today’s strength is tempo cleans. You will perform 2 reps at the top of each minute for 10-minutes. Each rep will be performed with a :02 pull from the ground to position 2 and a :01 pause at position 2. You will then clean the bar from that pause. Choose a weight that is challenging but allows you to maintain good positions for all 20 reps.
Conditioning
Complete as many rounds as possible in 10:00:
- 6 Power Cleans
- 8 Toes to Bar
- 10 Box Jumps
Rest 2:30
Complete as many rounds as possible in 5:00:
- 3 Power Cleans
- 8 Toes to Bar
- 10 Box Jumps
Notes
Today’s conditioning is 2 sets of power cleans, toes to bar, and box jumps. Your score will be the sum total rounds and reps of both sets of work.
The power cleans during the first 10-minutes should be lighter. Aim to complete these in no more than :20. During the rest, add a little bit of weight to the bar. The sets of 3 should also take about :20.
The toes to bar should be broken up into no more than 2 quick sets each round. Substitute knee raises or sit ups as needed.
The box jumps should be done to a height where you will not hesitate between jumps.