Strength
Every minute on the minute for 10:00:
- 1 Clean Lift Off + 1 Clean
Notes
Today’s strength is cleans. You will complete a clean lift off and clean at the top of every minute for 10 minutes. You may build throughout the 10-minutes or stay at the same weight across.
A clean lift off is when you lift the bar from the ground to position 2 (2″ above the knee). Focus on your balance by keeping your big toe on the ground. Make sure the knees get back out of the way so that the bar can travel straight up.
When you complete the clean, the bar path should look the exact same as it did during the clean lift off.
Conditioning
In 4:00, complete 2 rounds of:
- 15 Front Squats
- 15 Pull Ups
- then in remaining time: max calories
Rest 4:00
In 4:00, complete 2 rounds of:
- 12 Front Squats
- 12 Burpees
- then in remaining time: max calories
Rest 4:00
In 4:00, complete 2 rounds of:
- 9 Front Squats
- 9 Burpee Pull Ups
- then in remaining time: max calories
Notes
Today’s conditioning is 3 intervals of front squat, pull ups or burpees or burpee pull ups, and calories. In each 4-minute window you will complete 2 rounds of squats and pull ups or burpees or burpee pull ups. Then, with the time remaining complete as many calories as possible. Your score is the total of all 3 sets of calories.
The front squats should be completed unbroken each round. Start with a light-moderate weight for the sets of 15. Then add weight to your bar each round. The 12’s should be moderate and the 9s should be moderate-heavy. But make sure you don’t add too much weight, because every set of front squats should be unbroken.
The pull ups should be completed in 1-2 quick sets. Adjust the number of reps or substitute jumping pull ups or ring rows.
The burpees should take no longer than :45 to complete each set. Adjust the number of reps if needed.
The burpee pull ups should also take no longer than :45 to complete each set. Choose a pull up bar that allows you to receive help from your jump to complete the pull up.