Strength
Every minute on the minute for 10:00:
- 1 Power Snatch + 1 Overhead Squat
Notes
Today’s strength is power snatch and overhead squat. You will complete 1 power snatch and 1 overhead squat at the top of every minute for 10-minutes. You may build throughout the 10-minutes or stay at the same weight across all rounds.
Focus on your footwork. When you receive the power snatch, your feet should be in your squat position. This means you should not have to adjust them before completing the 1 overhead squat.
Conditioning
At 0:00, 10-8-6-4-2 reps of:
- Thrusters
- Chest to Bar Pull Ups
At 10:00, 10-8-6-4-2 reps of:
- Power Snatch
- Burpees over the bar
7:00 time cap each workout
Notes
Today’s conditioning is a couplet of thrusters and pull ups followed by a couplet of power snatches and burpees. Your score is the sum total time from the two couplets.
The thrusters should be at a light-moderate weight that allows you to maintain unbroken sets throughout the workout. The volume is low, so you don’t have to go really light, but make sure you don’t hesitate before picking it up each set.
The pull ups should be done in 1-2 quick sets. Once you get to the set of 6, your goal should be to do the reps unbroken. Substitute jumping pull ups or ring rows if needed.
The power snatches should be quick singles or small touch and go sets. This is also a light-moderate weight.
The burpees should be done at a pace of 10/minute or faster. If you cannot maintain that pace, considering lowering the rep scheme.