Strength
Every minute on the minute for 10:00:
- Minute 1 – 6 Push Jerks
- Minute 2 – 6 Hang Power Cleans
Notes
Today’s strength is push jerks and hang power cleans. You will alternate between the two at the top of each minute for 10 minutes. You may switch your weights each minute if you would like to use a different weight for the cleans and push jerks. If you were here last week, try and use the same weight you used for last week’s sets of 5 for this week’s sets of 6.
Show control on the push jerks by pausing for :01 overhead between reps. Don’t pause in the front rack. Absorb the bar and go right into the next rep. Use a weight that is challenging, but allows you to focus on this technique.
The hang power cleans may be taken from position 1 or position 2. Choose a weight that allows you to cycle the bar for all 6 reps without pausing with the bar anywhere other than the front rack.
Conditioning
2 Sets
Complete as many rounds as possible in 6:00:
- 12 Push Ups
- 12 Dumbbell Power Cleans
- 50 Double Unders
Rest 4:00
Notes
Today’s conditioning is 2 sets of 6-minutes of work and 4-minutes of rest. Your score is your lowest number of rounds and reps between the two sets.
The push ups should be done in no more than 2 sets each round. Elevate your hands on a bench or a box if you need to in order to avoid hitting muscle failure.
The dumbbell power cleans should be a light weight that allows you to complete the rounds of 12 in 1 or 2 quick sets. Adjust the weight accordingly. You may substitute kettlebells or a light barbell depending on what equipment you have available.
The double unders should take no more than :30 to complete each round. Adjust the number of reps or perform single unders, always keeping the :30 time domain in mind.
Track
6 Rounds
- 800m Run @ mile pace + :20 / 400m
- 2:00 Easy Recovery Jog