Strength
Every minute on the minute for 10:00:
- 2 Power Cleans
Notes
Today’s strength is power cleans. You will complete 2 reps at the top of every minute for 10-minutes. You may either build throughout the 10-minutes or use the same weight across. You may drop the bar and reset between reps.
Focus on keeping your weight balanced and centered throughout the pull and receive the bar with your feet in your squat position. If you do not feel comfortable pulling from the ground, you may perform your power cleans from position 1 or 2.
Conditioning
Complete 5 rounds for time:
- 300m Run
- 12 Kettlebell Swings
- 7-9 Calories
- 12 Goblet Hold Lunges
18-minute time cap
Notes
Today’s conditioning is 5 rounds of running, swings, calories, and lunges. Your score is the time to complete all 5 rounds or the number of rounds and reps completed under the 18-minute time cap.
The runs should take no longer than 2-minutes each round. Adjust the distance accordingly.
The kettlebell swings should be done with a moderate weight. The sets are on the smaller side, so your goal should be to do the 12 reps in a row every time.
The calories should take no longer than :45 to complete each round. If you do not have a machine, substitute a 100m run.
The lunges may be performed as walking lunges, or step forward or reverse lunges. Try to use the same weight that you are using for your kettlebell swings, but make sure to do the 12 steps unbroken.