Strength
Every minute on the minute for 10:00:
- Clean + Front Squat
Notes
Today’s strength is a clean plus a front squat. You will complete 1 clean and 1 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 the 10 minutes.
Focus on staying balanced and smoothly hitting your positions during the pull of the clean. Pass through a full squat and stand, then perform the front squat, hitting the same depth you just reached during the clean.
Conditioning
6 Rounds for time:
- 15 Wall Balls
- 10 Toes to Bar
- 5 Box Jump step down
12min time cap
Notes
Today’s conditioning is 6 rounds of wall balls, toes to bar, and box jumps. Your score is the time to complete the 6 rounds or the number of rounds and reps completed under the 12-minute time cap.
The wall balls should be completed in 1 unbroken set of 15 every round. Adjust the weight accordingly.
The toes to bar should be completed in 1-2 sets across every round. Substitute knee raises or sit ups if needed.
The box jumps overall volume is low, so as long as you remain safe, aim to use a slightly higher box than you typically use.