Strength
Every minute on the minute for 10:00:
- 1 Clean
Notes
Today’s strength is cleans. You will perform 1 rep 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 sets.
Throughout the month, we have progressed from cleans from position 1 all the way to the ground for today’s cleans. Make sure you move smoothly through your positions during the pull, then drive vertically through extension before passing through a full squat and standing.
Conditioning
At 0:00, for times:
- 40-50 Calories
- 30 Front Squats
- 15 Bar Facing Burpees
At 10:00, for time:
- 15 Bar Facing Burpees
- 30 Front Squats
- 40-50 Calories
8-minute time cap on each workout
Notes
Today’s conditioning is two chippers. There is an 8-minute time cap on each workout. Your score is the sum total time from both workouts.
The calories should take no longer than 3:30 to complete. Adjust the number of calories accordingly.
The front squats should be at a moderate weight. The goal should be to complete the 30 reps in 2-3 sets both times.
The burpees should take no longer than 1:30 to complete. Adjust the number of reps accordingly.