Strength
Every minute on the minute for 10-minutes:
- 1 Power Snatch
Notes
Today’s strength is power snatches. Throughout the month, we have progressed from position 1 towards the ground. Today, we will be completing 1 power snatch from the ground at the top of every minute for 10 minutes. You may build or stay at the same weight each round.
Focus on a smooth pull, hitting the positions we’ve drilled throughout the month. Then pause for :01 when you receive the bar overhead before standing up.
Conditioning
In 2:00:
- 4 Wall Walks
- 7-10 Calories
- Max rep thrusters
Rest 1:00
Continue until you have completed 50 thrusters or 5 rounds have been completed.
Notes
Today’s conditioning is wall walks, calories, and thrusters. You will have a 2-minute window in which to complete 4 wall walks, 7-10 calories, and as many thrusters as you can in the remaining time. You will then rest for 1 minute and repeat the process until you have completed 50 thrusters or 5 rounds have been completed. Your score is the total time (including the rest) to complete the 50 thrusters. This means the coach will set a clock to simply count up to 14:00.
The wall walks should be completed in under :40 each round. You may adjust the number of reps or lower the target height if you cannot maintain that pace.
The calories should take no longer than :40 to complete. Adjust the number accordingly. Don’t waste time on transitions. If you are using a rower, you’ll have to be quick getting in and out of the machine.
The thrusters should be at a moderate weight. You should be able to maintain sets of 10, but more than 15 reps in a row would be difficult.