Strength
Every minute on the minute for 10:00:
- Slow Clean Pull + Power Clean (2″ below knee)
*Pause :01 in receiving position
Notes
Today’s strength is power cleans. You will complete 1 slow clean pull and 1 power clean from 2″ below the knee at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
Focus on hitting your positions as you perform the slow clean pull. Keep the bar close as you drive vertically into extension. This should not be a fast or explosive movement into extension. Rather, stay under control and focus on your balance.
The power clean from 2″ below the knee is just a few inches lower than position 2 (the position we worked last week). The barbell is not on the ground yet, but we are working towards position 3 (the ground). Make sure as you drive back up for the power clean, the knees get back and out of the way to allow the bar to travel vertically.
Conditioning
Complete 5 rounds for time:
- 20 Kettlebell Swings
- 10 Burpee Box Jump Overs
10:00 time cap
Notes
Today’s workout is 5 rounds of kettlebell swings and burpee box jump overs. Your score the time to complete 5 rounds or the number of rounds and reps completed under the 10-minute cap.
The kettlebell swings should be done with a moderate weight that allows you to complete the 20 reps in 1-2 sets each round.
The burpee box jump overs should take no longer than 1:00 to complete. Adjust the number of reps or box height accordingly.