Strength
3 Position Snatch
Every :90 for 8 rounds: Snatch (pos. 1) + Snatch (pos. 2) + Snatch (pos. 3)
Notes
Today’s strength is a snatch complex. You will perform one snatch from position 1, position 2, and position 3. You will perform this complex every 90 seconds for 8 rounds.
It is up to you how you load this. You can build towards a heavy set across the 8 rounds if you want, or you can perform the same sub-maximal weight for all 8 rounds, or any other format that you think makes sense for you. Try to avoid missing reps.
Conditioning
Open Workout 14.4
AMRAP 14
60 calories
50 toe to bar
40 wall balls
30 power cleans
20 muscle ups
Notes
Today’s workout is from the 2014 Open and is a chipper of calories, toe to bar, wall balls, power cleans, and muscle ups. You will complete all the reps of one movement before moving on to the next. The row should not take longer than 4 minutes. Toe to bar should not take longer than 3 minutes. Wall balls should be done at a weight where you can complete 40 reps in no more than 3 sets. The power cleans should be done at a moderate weight with small touch and go sets or quick singles. Muscle ups can be ring or bar, and can be substituted with chest to bar pull ups, regular pull ups, banded pull ups, or jumping pull ups.