Strength
Every 1:15 for 8 rounds:
- 1 Slow Clean Pull + 1 Clean (position 1) + 2 Front Squats
Notes
Today’s strength is cleans. Every 1:15 you will perform one clean pull, one clean from position 1, and 2 front squats. You may build in weight or stay at the same weight across all 8 rounds.
The slow clean pull is your opportunity to drill your bar path. Focus on hitting positions 1, 2, and 3 cleanly, then driving vertically through extension. Keep the tempo slow, even through the extension to focus on your balance.
Dip and drive vertically on the clean from position 1. Then, if your footwork was good, you should not have to adjust your feet before the 2 extra front squats.
Conditioning
4 Rounds for time
- 15-20 Calories
- 15 Power Cleans
- 200m Run
Rest 1:00 between rounds
20:00 time cap
Notes
Today’s workout is 4 rounds of calories, power cleans, and running. You will rest 1-minute between each round. Your score is the time to complete 4 rounds including the 1-minute rest intervals.
The calories should take no longer than 1:30. Adjust the target number accordingly.
The power cleans should be done with a light weight. You should be able to maintain touch-and-go sets of at least 5 reps with quick breaks.
The runs should take no longer than 1:15. Adjust the distance as needed.