Strength
Every :45 for 10 rounds:
- 1 snatch with :04 pull from ground to position 2 and :01 pause in the bottom of the squat
Notes
Today’s strength is tempo snatches. Every rep will be performed with a :04 pull from the ground to position 2 and a :01 pause in the bottom of the squat. Warm up to a weight that is challenging but allows you to maintain perfect positions for all 12 reps. Use that weight for all 10 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.
If you struggle with the overhead squat, perform a power snatch where you pause in the receiving position, then sink as low as you safely can. It is ok if you cannot sit into the bottom yet. Try to push the depth as far as your positions allow.
Conditioning
3 Rounds
In 4:00:
- 40/30 Calories
- Max Burpee Box Jump Overs
No rest between rounds
Notes
Today’s conditioning is 12-minute of work with no rest. At “3, 2, 1, go…” you will start with 40/30 calories on a machine. When you finish your calories, you will accumulate as many burpee box jump overs as possible until the 4:00 mark, where you will complete another 40/30 calories. At the 8:00 mark you will have to complete one last set of calories. Your score will be the total number of burpee box jump overs completed in the workout.
The calories should take no longer than 3:00 to complete each set. Adjust the number of reps accordingly. If you do not have a machine, go for a 600m run.
The burpee box jump overs should be done with a box that you do not hesitate to jump on each rep.