Strength
Snatch Pull + Snatch High Pull + Power Snatch (pos. 1) + Power Snatch
*Pause for :03 in the receiving position of each power snatch.
Notes
Spend about 15 minutes working on this complex. Aim to get about 2-4 working sets. You can perform multiple working sets at the same weight, or build up slightly across your working sets. Try to avoid missing any reps.
If you finish before time is up you can take some weight off the bar and hit a couple lighter sets.
Conditioning
3 rounds for time
15 toe to bar
10 hang clean and jerks w/ one DB
30 ft overhead walking lunge w/ DB
8-10 calories
30 ft overhead walking lunge w/ DB
12 minute cap
Notes
Today’s workout is 3 rounds for time of toe to bar, hang clean and jerks, overhead walking lunges, and calories.Your score is the time it takes to complete the 3 rounds, or reps completed at the 12 minute time cap.
Toe to bar should be done in 2-3 sets across the rounds. You may substitute hanging knee raises or sit ups in place of the toe to bar.
Alternate hands on each rep of the hang clean and jerks. The weight should be light-moderate and allow you to complete the them in 1-2 sets across the three rounds.
The lunge segments should be completed unbroken with your dumbbell and you should switch hands each 30 ft segment. If you are not able to maintain a stable overhead position, you can do a front rack walking lunge instead.
Calories should take no longer than about :45. You may lower the number of calories to 7-9 if that pace sounds aggressive.