Strength
Take 10 minutes to build in weight to an RPE 7 for the following complex:
- Power Snatch w/ :02 pause in receiving position + Overhead Squat from pause
Then, every minute on the minute for 4:00 complete the above complex at your RPE 7 weight.
Notes
Today’s strength is snatches. The complex works like this: you will perform a power snatch from the ground, pausing for :02 when you receive the bar overhead. Then, instead of standing, sink into the bottom of your overhead squat, then stand to full extension.
You will start by taking 10-minutes to build in weight to a moderately heavy weight. It should feel like a 7/10 difficulty and you will then need to be able to complete the complex four times at the top of the minute with that weight.
Conditioning
2-2-2-3 minute intervals (rest 1 minute between each)
- 18-25 Calories
- 10 Pull Ups
- Max Overhead Squats
*Continue until you have completed 60 overhead squats.
Notes
Today’s workout is three 2-minute intervals followed by a 3-minute interval. You will rest 1-minute between intervals. Each interval begins with 18-25 calories on a machine. Then you will complete 10 pull ups. You will then have the remaining time to complete as many overhead squats as possible. The workout is over when you have completed 60 reps. Your score is the time on the clock when you finish your last rep (including the rest intervals). The coach will simply set a running clock.
The calories should take no longer than 1:10 to complete. Adjust the target number accordingly.
The pull ups should always be done in 1 set. Adjust the number of reps or substitute banded pull ups, ring rows, or jumping pull ups.
The overhead squats should be done with a light weight. You should be able to complete at least 15 reps unbroken with the weight you choose.