Strength
Every minute on the minute for 10:00:
- 2 Power cleans from position 1
- 3 Bar Facing Burpees
Notes
Today’s strength is power cleans from position 1. At the top of each minute for 10-minutes, you will perform 2 power cleans from position 1 and 3 bar facing burpees, then rest until the top of the next minute. We recommend using the same weight for all 10 rounds.
Focus on a controlled dip and explosive vertical drive for the power cleans.
Focus on consistent footwork and try to move fast during the burpees.
Conditioning
For time
- 21-15-9 Clean and Jerks
- 42-30-18 Toes to Bar
13:00 time cap
Notes
Today’s conditioning is 45 total reps of clean and jerks and 90 total reps of toes to bar. Your score is the time to complete all the reps or the number of reps completed under the 13-minute time cap.
The clean and jerks should be light. This is a power clean and push jerk. You want to move the bar for small touch and go sets or very quick singles.
The toes to bar should take no more than 3-minutes to complete the 42 reps, 2-minutes to complete the 30 reps, 1-minute to complete the 18 reps. Maintain small sets throughout the workout. You may substitute knee raises or sit ups.