Strength
Every minute on the minute for 10:00:
- Power Snatch (position 1) + Power Snatch (position 2)
:01 pause in receiving each rep
Notes
Today’s strength is power snatches. You will perform 1 rep from position 1 then 1 rep at position 2, at the top of each minute for 10-minutes. You will pause for :01 when you receive the bar overhead each rep.
Focus on keeping the bar in your hip as you dip into position 1, then drive vertically. Next, focus on receiving the bar with a elbows locked out in a strong overhead support position.
Focus on keeping your weight centered in your feet as you lower down to position 2, then drive vertically through position 1 and extension.
Conditioning
For time
- 40-50 Calories
- 45 Burpees over the Bar
- 40 Overhead Squats
- 400m Run
12-minute time cap
Notes
Today’s conditioning is a chipper. Your score is the time to complete the four exercises or the number of reps completed under the 12-minute time cap.
The calories should take no longer than 3-minutes to complete. Adjust the number accordingly.
The burpees should also take no longer than 3-minutes to complete. Lower the number of reps if you can’t sustainably hold a pace of 15/minute.
The overhead squats should be done with a moderate weight that allows you to complete the 40 reps in no more than 4 sets.
The run should take no longer than 2:30 to complete. Adjust the distance accordingly.