Strength
Every minute on the minute for 10:00:
- 1 Power Clean with a :01 pause at position 2
Notes
Today’s strength is power cleans. Each rep will be performed with a :01 pause at position 2. You will perform 1 rep at the top of each minute for 10-minutes. You may either stay at the same weight for all 10 minutes or build throughout.
During the :01 pause, focus on keeping your weight balanced with your toes down and knees back. Then drive vertically through the pull.
Conditioning
Every 5:00 for 4 rounds:
- 50 Double Unders
- 15 Wall Balls
- 10 Dumbbell Snatch
- 15 Wall Balls
- 50 Double Unders
4:00 time cap each round
Notes
Today’s workout is 4 rounds of double unders, wall balls, and dumbbell snatch. Your score is the slowest of the 4 rounds.
The double unders should take no longer than :40 each set. Adjust the number or perform single unders.
The wall balls should remain unbroken throughout the workout. Choose a light weight.
The dumbbell snatch should be moderately heavy. You should aim to complete the 10 reps in under :45 each round, but there is time to challenge yourself a little bit if you remain unbroken on the double unders and wall balls.