Strength
Tempo Snatch
Take 12-15 minutes to build to an RPE 9 for a single.
Then perform 2 sets of 1 rep at the same weight with no tempo restriction.
Notes
Today’s strength is tempo snatches. This means you restrict the tempo with which you pull from the ground to 1″ above the knee. Slow things down and take :05 to pull from the ground to 1″ above the knee, then drive normal speed through extension to complete the lift.
You will have 12-15 minutes to warm up at your own pace to a weight that feels like a 9/10 difficulty. After you hit that single, use the same weight for 2 more sets of 1 rep with no tempo restriction.
Conditioning
In 10:00, complete:
- 1200m Run
- Max Wall Balls in remaining time.
Notes
Today’s workout is a simple couplet of running and wall balls. You will begin with a 1200m run. Then, with whatever time you have remaining, complete as many wall balls as possible. Your score is the number of wall balls completed.
The run should take no longer than 7-minutes. Adjust the distance accordingly. We do not have a turn-around marked for a 1200m run. You can run the 800m route, then turnaround and run the 400m route.
The wall balls should be light enough to maintain sets of 10 reps with quick breaks.