Strength
Every minute on the minute for 10:00:
- 1 Slow Snatch Pull + 1 Power Snatch (position 1)
Notes
Today’s strength is power snatch. You will complete 1slow snatch pull and 1 power snatch from position 1 at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
Focus on hitting your positions as you perform the slow snatch pull. Keep the bar close as you drive vertically into extension. This should not be a fast or explosive movement into extension. Rather, stay under control and focus on your balance.
Stay balanced during the dip portion for the power snatch. Then drive vertically, keeping the bar path from the hips to the front rack and straight as possible.
Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:
- Dumbbell Push Press
- Pull ups
10:00 time cap
Notes
Today’s workout is a couplet of push press and pull ups. Your score is the time to complete the 55 reps of each movement or the number of reps completed under the 10-minute time cap.
The push press should be at a moderate weight. The sets of 10, 9, and 8 might be challenging. But after that, the goal should be to move through the sets smoothly and unbroken.
The pull ups should be completed in 1-2 sets every time. You may substitute jumping pull ups, band-assisted pull ups, or ring rows.