Strength
Every :40 for 12 rounds:
- 1 Power Snatch with :04 pull from ground to position 2
Notes
Today’s strength is tempo power snatches. Every rep will be performed with a :04 pull from the ground to position 2. Warm up to a weight that is challenging but allows you to maintain perfect positions for all 12 reps. Use that weight for all 12 rounds.
During the tempo pull, focus on keeping yourself balanced with your big toe on the ground, and make sure your knees come back enough to allow the bar to travel straight up.
Conditioning
Complete as many rounds as possible in 8:00:
- 6 Push Press
- 6 Toes to Bar
- 36 Double Unders
Rest 4:00
Complete as many rounds as possible in 4:00:
- 12 Push Press
- 12 Toes to Bar
- 72 Double Unders
Notes
Today’s conditioning is 8-minutes of work, 4-minutes of rest, and another 4-minutes of work. You will complete as many rounds and reps as possible of push press, toes to bar, and double unders in each work interval. Your score will be the total number of rounds and reps between the 2 work sets.
The push press should be done with a light weight that allows you to maintain unbroken sets of 12 during the 4-minutes of work. Adjust the weight accordingly.
The toes to bar should be unbroken during the first 8-minutes and in no more than 2 sets during the 4-minute amrap. If you do not have a pull up bar, perform sit ups.
The double unders should take no more than :30 for the 36 reps and 1:00 for the 72 reps. You may substitute single unders, jumping jacks, or pogo jumps.