Strength
Every 2:00 for 6 rounds
Clea (pos. 3) + Clean (pos. 2) + Clean (pos.1) + Jerk
Notes
Today’s strength is a clean & jerk complex. You will perform one clean from Position 3, Position 2, and Position 1, followed by one jerk. You will perform this complex every 2:00 for 6 rounds.
It is up to you how you load this. You can build towards a heavy set across the 6 rounds if you want, or you can perform the same submaximal weight for all 6 rounds, or any other format that you think makes sense for you. Try to avoid missing reps though.
Conditioning
3 sets
AMRAP 4:00
4 burpee box jump overs
8 alternating hang DB power cleans
8-10 calories
6 toe to bar
Rest 1:00 between sets
Notes
The metcon today is a three sets of four minute AMRAPS. You will complete as many rounds and reps as possible of burpee box jump overs, hang DB snatches, calories, and toe to bar. You will start back at the beginning of each AMRAP after your 1:00 rest. Your score for this workout is total rounds + reps.
The burpee box jump overs should be done at safe height that allows you to move without hesitation throughout the workout.
The DB snatches should be light-moderate and unbroken throughout the workout. You will alternate arms each rep.
The calories should not take any longer than :40. Adjust the amount if necessary.
Toe to bar should be unbroken throughout the workout. Substitute knee raises, straight leg raises, or sit ups if necessary.