Strength
Every :45 for 12 rounds:
- 1 Power Snatch w/ :02 pause in receiving position
Notes
Today’s strength is power snatches. Every :45 for 12 rounds you will complete one power snatch. When you receive the bar overhead, pause for :02. You may either build throughout the 12 rounds or stay at the same weight.
The focus today is receiving in a strong overhead support. Land with your feet in your squat position and punch up against the bar as you receive it to ensure your arms are locked out.
Conditioning
5 Rounds for time:
- 400m Run
- 8 Clean and Jerks
18:00 time cap
Notes
Today’s conditioning is 5 rounds of running and clean and jerks. Your score is the time it takes to complete 5 rounds or the number of rounds and reps completed under the 18:00 time cap.
The runs should take no longer than 2:30 each round. Adjust the distance accordingly.
Challenge your self on the clean and jerks. If you are using a barbell, a moderately heavy load that allows you to complete the reps in singles at a pace of 1 rep every :05–10 would be appropriate. If you do not have a load heavy enough available to you, increase the reps.