Strength
Every minute on the minute for 10:00:
- Slow Clean Pull + Power Clean (position 2)
*Pause :01 in receiving position
Notes
Today’s strength is power cleans. You will complete 1 slow clean pull and 1 power clean from position 2 at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
Focus on hitting your positions as you perform the slow clean pull. Keep the bar close as you drive vertically into extension. This should not be a fast or explosive movement into extension. Rather, stay under control and focus on your balance.
Make sure you pass through position 1 as you lower the bar to position 2. Keep your weight centered in your feet throughout the lift.
Conditioning
5 Rounds
In 2:00
- 20 Kettlebell Swings
- Max Calories in remaining time
Rest 2:00
Notes
Today’s conditioning is 2-minutes of work with 2-minutes of rest between rounds. Your score is the sum total number of calories from each round.
The kettlebell swings should be at a moderate weight that allows you to complete the 20 reps unbroken every round.
Aim to stay consistent on the calories. Don’t waste any time in transitioning from the kettlebell to the machine. Try to get the fly wheel spinning right away.