Strength
Every 1:15 for 8 rounds:
- 1 Snatch + 1 Power Snatch
Notes
Today’s strength is snatches. At the top of every 1:15, you will complete 1 snatch, then 1 power snatch. You may drop and reset between reps. You may build in weight or stay at the same weight across all 8 rounds.
Pass through a full squat on the first rep. Then, make sure your footwork looks the same for the power snatch as it did during the snatch. Your legs will be tired on the second rep and you are not to go below parallel, so focus on your a strong, smooth pull.
Conditioning
Complete 4 rounds for time:
- 400m Run
- 15 Overhead Squats
- 15 Burpees over the Bar
16:00 time cap
Notes
Today’s workout is 4 rounds of running, overhead squats, and burpees over the bar. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 16-minute time cap.
The runs should take no longer than 2:15 to complete. Adjust the distance accordingly.
Choose a light-moderate weight on the overhead squats that allows you to complete the 15 reps in 1-2 sets each round.
Aim to complete the burpees in no longer than 1:15. Adjust the number of reps if you cannot maintain that pace.