Strength
Every minute on the minute for 10:00:
- 1 Clean (position 1) + 1 Front Squat
Notes
Today’s strength is cleans plus front squats. At the top of every minute you will perform 1 clean from position 1 plus 1 front squat. You may build throughout the 10 minutes or stay at the same weight for every round.
During the clean, focus on driving vertically through extension and receiving the bar with your elbows up in a good front rack. Pass through a full squat, stand to extension, then perform another full squat.
Conditioning
At 0:00, complete for time:
- 60 Wall Balls
- 30 Toes to Bar
- 15 Wall Walks
At 10:00, complete for time:
- 15 Wall Walks
- 30 Toes to Bar
- 60 Wall Balls
8:00 time cap each workout
Notes
Today’s conditioning is 2 intervals of wall balls, toes to bar, and wall walks. Each interval has an 8-minute time cap. Your score is the sum total time of the two intervals.
The wall balls should be at a light weight that allows you to complete the 60 reps in no more than 3 sets.
The toes to bar should take no longer than 2:00 to complete. Adjust the number of reps or substitute knee raises if needed.
The wall walks should take no longer than 4:00 to complete. Adjust the number of reps or lower the target height for each wall walk.