Strength
Every minute on the minute for 10:00:
- Clean with :02 pause at position 2 + Front Squat
Notes
Today’s strength is clean + front squat. You will complete one clean with a :02 pause at 2″ above the knee plus one front squat 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 rounds.
During the pause on your clean, focus on keeping your weight centered in your feet, shins vertical, and keep your shoulders over the bar. Then drive vertically through extension and pass through a full squat. Then complete another front squat.
Conditioning
For time:
- 120 wall-ball shots
- 120-cal. row
Time cap: 15 min.
Notes
Today’s conditioning is wall balls and rowing. You will complete 120 wall balls then 120 calories on the rower. Your score is the time it takes to complete the 240 reps or the number of reps completed under the 15-minute time cap.
The wall ball should be light. Aim to complete at least sets of 15 reps with short breaks. Adjust the weight accordingly. If you think the calories will eat up a lot of time, choose a lighter ball so you can move through the wall balls quicker and have more time to work on the rower.