Strength
Every :45 for 12 rounds:
- 1 Power Snatch w/ :02 pause in receiving position + Overhead Squat
Notes
Today’s strength is power snatches. Every :45 for 12 rounds you will complete one power snatch and one overhead squat. When you receive the bar overhead, pause for :02. You may either build throughout the 12 rounds or stay at the same weight.
The focus today is receiving in a strong overhead support. Land with your feet in your squat position and punch up against the bar as you receive it to ensure your arms are locked out. If your footwork is correct during the power snatch, you should not have to adjust your feet before the overhead squat.
Conditioning
Every 4:00 for 4 rounds:
- 15/10 Calories
- 15 Kettlebell Swings
- 10 Box Jump Overs (clear box)
*Rounds 2 and 4 are performed in reverse order.
3:00 time cap each round
Notes
Today’s conditioning is 4 rounds of calories, kettlebell swings, and box jump overs. You will complete a new round every 4:00. Rounds 1 and 3 are to be performed as calories, then swings, then box jump overs. Rounds 2 and 4 are to be performed as box jump overs, then swings, then calories. There is a 3-minute time cap each round. Your score is the sum total of all 4 times.
The calories should take no longer than 1-minute to complete. Adjust the number accordingly.
The kettlebell swings should be done with a weight that allows you to complete the 15 reps unbroken throughout the workout.
The box jump overs are performed without touching the top of the box. Choose a height, or find another obstacle, that you feel safe jumping completely over without hesitation between reps.