Strength
Every minute on the minute for 10:00:
- 1 slow snatch pull + 1 snatch from position 1
Notes
Today’s strength is a slow snatch pull + 1 snatch from position 1. You will complete 1 rep of the complex at the top of every minute for 10 minutes. You may either build throughout the 10-minutes or stay at the same weight across all sets.
During the snatch pull, we are slowing things down to allow you to focus on staying balanced, driving the bar straight up, and hitting your positions precisely.
Pass through a full squat during snatch from position 1. Focus on driving vertically, keeping the bar close to your body, and receiving in a solid overhead support position.
Conditioning
Complete as many reps as possible in 5:00:
- 5 Clean and Jerks
- 5 Burpees over the Bar
Rest 2:30
Complete as many reps as possible in 5:00:
- 5 Toes to Bar
- 5 Burpee over the Bar
Notes
Today’s conditioning is 5-minutes of work, 2:30 of rest, and another 5-minutes of work. Your score will be the sum total of reps between the two portions.
The clean and jerks should be at a light-moderate weight that allows you to complete the reps in under :25. If you are using a barbell, quick singles would work well. If you are using dumbbells or kettlebells, choose a weight that allows you to hold on for all 5 reps.
The burpees should be performed at a sustainable pace. If you have room, perform bar facing burpees. If you do not have room, you may perform lateral burpees.
The toes to bar should remain unbroken throughout the 5-minute interval. Substitute knee raises or sit ups as needed.