Strength
Every minute on the minute for 10:00:
- 1 Slow Snatch Pull + 1 Power Snatch
Notes
Today’s strength is power snatch. You will complete 1slow snatch pull and 1 power snatch at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
Focus on hitting your positions as you perform the slow snatch pull. Keep the bar close as you drive vertically into extension. This should not be a fast or explosive movement into extension. Rather, stay under control and focus on your balance. Then make sure the bar path on the power snatch looks the same as the bar path practiced during the slow pull.
Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:
- Toes to Bar
- Devil Press
15:00 time cap
Notes
Our conditioning today is a simple couplet of toes to bar and devil press. Your score is the time to complete the 55 reps of each or the number of reps completed under the 15-minute time cap.
The toes to bar should be completed in no more than 2 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The devil press are done with 2 dumbbells. Choose a light weight that allows you to hold on to the dumbbells for each round. After the burpee, before you snatch them overhead, be sure to pull your chest up, flatten your back, and prepare to use your legs and hips.