Strength
Every minute on the minute for 10:00:
- 1 Power Snatch
Notes
Today’s strength is power snatch. You will complete 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.
Make sure the bar path looks just like it did on all the slow pulls we practiced this month. Try pausing for :01 in the overhead position when receiving your power snatch to show control.
Conditioning
Every minute on the minute for 15:00:
- Minute 1 – 5 Sand Bag to Shoulder
- Minute 2 – 15 Box Jump Overs
- Minute 3 – 5 Wall Walks
Notes
Our workout today is 5 rounds of sandbags, box jump overs, and wall walks. You will rotate stations at the top of every minute.
The sandbag to shoulder should be done with a weight that allows you to complete the reps in under :40. If there is not an appropriate sandbag weight for you, substitute a barbell power clean.
The box jump overs should be completed to a height that allows you to move continuously and stay safe every rep. Adjust the height of the box or the number of reps.
The wall walks should take no longer than :40 to complete. Adjust the number of reps or target height as needed.