Strength
Take 10 minutes to build in weight to an RPE 7 for the following complex:
- Power Snatch (position 2) w/ :02 pause in receiving position x 2 + Overhead Squat from pause after the second rep.
Then, every minute on the minute for 4:00 complete the above complex at your RPE 7 weight.
Notes
Today’s strength is snatches. The complex works like this: you will do a snatch deadlift. Then you will lower the bar to position 2 and perform a power snatch, pausing for :02 when you receive the bar overhead before standing to full extension and lowering the bar back to the hips. Then, perform another power snatch and pause again for :02 when you receive the bar overhead. Then, instead of standing, sink into the bottom of your overhead squat, then stand to full extension.
You will start by taking 10-minutes to build in weight to a moderately heavy weight. It should feel like a 7/10 difficulty and you will then need to be able to complete the complex four times at the top of the minute with that weight.
Conditioning
3 Rounds for time:
- 300m Run
- 7 Muscle ups or 14 Pull Ups
- 7 Squat Cleans
15:00 time cap.
Notes
Today’s workout is a triplet of running, muscle ups or pull ups, and squat cleans. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The runs should never take longer than 2:00 to complete. Adjust the distance accordingly.
The muscle ups or pull ups should be done in no more than 3 sets each round. Adjust the number of reps or substitute any pull up variation.
The squat cleans should be heavy. One rep every :08 would be good pace to maintain throughout the workout.