Strength
Build to a heavy 1+1 for the day without missing. If there is time remaining you may hit some extra snatch balance singles at your top weight or slightly less weight.
*Pause for :02 in bottom of snatch balance
Notes
Make sure you practice lowering the bar to your shoulders safely on every single set, even with the empty bar. This is essential to safely and confidently lowering the bar to your shoulders with heavier weights.
Conditioning
AMRAP 10
3 burpee pull ups
6 toe to bar
9 box jump overs
Notes
Today’s workout is an AMRAP of burpee pull ups, toe to bar, and box jump overs. Your score will be the rounds and reps completed in the 10 minutes.
Burpee pull ups should be done at a smooth pace. You may do a burpee + jumping pull up if you don’t yet have pull ups.
Your toe to bar can be completed in 1-2 sets. You may substitute hanging knee raises, leg raises, or sit ups or V-ups if you cannot hang from the pull up bar.
Your box jump overs should be done to a height that you will not hesitate on. Remember, safety is always the priority and you may step on the box if you’re worried about tripping.