Strength
Every minute on the minute for 10:00:
1 Snatch with :02 pause at position 2 and :01 pause in the bottom of the overhead squat
Notes
Today’s strength is snatches. You will perform one rep at the top of every minute for 10-minutes. Each rep will be performed with a :02 pause at position 2 and :01 pause in the bottom of the overhead squat.
You may either build throughout the 10-minutes or stay at the same weight across all 10 rounds.
Conditioning
6 Rounds for time:
- 10 Dumbbell Box Step Ups
- 10 Pull Ups
- 15-20 Calories
18-minute time cap
Notes
Today’s conditioning is 6 rounds of step ups, pull ups, and calories. Your score is the time to complete all 6 rounds or the number of rounds and reps completed under the 18-minute time cap.
The step ups should be done with a weight that allows you to complete the 10 reps without putting the weights down. You may hold the weights however you want. Adjust the height of the box and the weight as necessary.
The pull ups should be done in 1-2 quick sets. You may substitute jumping pull ups or ring rows if needed.
The calories should take no longer than 1:15 to complete each round. Adjust the number of reps accordingly. If you do not have a machine, you may substitute a 200m run.