Strength
Every minute for 8 minutes:
- 1 Slow Snatch Pull + 1 Power Snatch from position 1 + 1 Power Snatch from position 2 + 1 Power Snatch
Notes
Today’s strength is a snatch complex. At the top of every minute for 8-minutes, you will complete 1 slow pull and 1 power snatch from position 1 and 1 power snatch from position 2 and 1 power snatch from the ground. You may build across the 8 sets or stay at the same weight.
During the slow pull, focus on keeping your weight centered, the bar close to the body, and extend vertically. Then dip and drive vertically for the power snatch from position 1. Pause for :01 when you receive the bar overhead. For the power snatch from position 2, focus on passing through position 1 on the way up and drive vertically. You can then drop and reset for the power snatch from the ground. Make sure the bar path looks just like it did during the slow pull.
Conditioning
Every 6:00 for 3 sets:
- 20 Toes to Bar
- 22-30 Calories
- 30 Wall Balls
5:00 time cap each round.
Notes
Today’s workout is a triplet of toes to bar, calories, and wall balls. You will complete a new round every 6-minutes. Your score is the total time from all 3 rounds.
The toes to bar should take no more than 3 sets. Adjust the number of reps or substitute knee raises or sit ups.
The calories should take no longer than 1:30 to complete. Adjust the target number accordingly.
Choose a light-moderate wall balls that allows you to complete the 30 reps in no more than 3 sets each round.