Strength
Every minute on the minute for 10:00:
- 2 Power Snatch from below the knee
Notes
Today’s strength is power snatches from below the knee. You will perform 2 reps at the top of every minute for 10-minutes. You may either build throughout the 10-minutes or stay at the same weight across all rounds.
You must begin each set by performing a snatch deadlift then lowering down to below the knee. As you drive back up for the power snatch, ensure the knees get back out of the way to allow the bar to travel straight up.
Conditioning
Complete as many rounds as possible in 15:00:
- 10 Dumbbell Alternating Hang Snatch
- 10 Toes to Bar
- 20 Single Arm Shoulder to Overhead (10/arm)
Notes
Today’s conditioning is 15-minutes of hang snatches, toes to bar, and shoulder to overhead. Your score is the number of rounds and reps completed in the 15-minutes.
The hang snatch and shoulder to overhead should be done with the same dumbbell. Choose a weight that allows you to complete the hang snatch unbroken and the shoulder to overhead as sets of 10.
The toes to bar should be completed in about 2 sets every round throughout the workout. You may substitute knee raises or sit ups.