Strength
Every :90 x 6 rounds
3 position power snatch (1, 2, 3) + OHS
pause for :01 in each position and in the receiving position on each rep. then pause for :03 in the bottom of the OHS
Conditioning
2:00 on/ 2:00 off x 3 rounds
AMRAP power clean and push jerks
slightly increase weight each round
Notes
Today’s workout is 3 rounds of 2 minutes of work with 2 minutes of rest in between each round. During each working interval you will do as many power clean & push jerks as possible. Your score is the total amount of reps completed across the workout.
The clean and jerks should be completed as quick singles. Aim to start the first round at a light-moderate weight and add 5-10lbs each round. At no point should you be at risk of failing reps.