Strength
Every minute for 8 minutes:
- 1 Slow Snatch Pull + 1 Power Snatch from position 1
Notes
Today’s strength is a snatch complex. At the top of every minute for 8-minutes, you will complete 1 slow pull and 1 power snatch from position 1. You may build across the 8 sets or stay at the same weight.
During the slow pull, focus on keeping your weight centered, the bar close to the body, and extend vertically. Then dip and drive vertically for the power snatch from position 1. Pause for :01 when you receive the bar overhead.
Conditioning
For time:
- 210 Single Unders
- 21 Thrusters
- 150 Speed Steps
- 15 Thrusters
- 90 Double Unders
- 9 Thrusters
9-minute time cap
Notes
Today’s workout is a couplet of three different styles of jump roping and thrusters. Your score is the time to complete the prescribed work or the number of reps completed under the 9-minute time cap.
The workout starts with single unders. If 210 will take longer than 2-minutes, adjust the number of reps.
The speed steps counted when one foot hits the ground. This means only one foot will touch the ground per revolution of the rope. So pick a foot to start with and only count after the other foot hits the ground. Here is a good demo.
The double unders should take no longer than 1:30. Adjust the number of reps or substitute 180 single unders.
The thrusters should be light. Aim to complete each round unbroken.