Strength
Every minute on the minute for 10:00:
- 1 Slow Clean Pull + 1 Clean (position 2)
Notes
Today’s strength is cleans. At the top of every minute for 10-minutes, you will complete 1 slow clean pull and 1 clean from position 2. You may build in weight throughout the 10 rounds or remain at the same weight across.
The slow clean pull will allow you to focus on maintaining your balance and positions through vertical extension. Make sure to pass through position 1 as you lower to position 2, then drive vertically, keeping the bar close.
Conditioning
Every 5:00 for 3 rounds:
- 20-30 Calories
- 20 Alternating Single Arm Dumbbell Power Cleans
- 10 Box Jumps
Notes
Our workout today is a triplet of calories, power cleans, and box jumps. Your score is the sum total time from all 3 intervals.
The calories should take no longer than 2:00 to complete. Adjust the number accordingly.
Touch both heads of the dumbbell to the ground and finish the power clean with one head of the dumbbell on your shoulder and your elbows underneath the weights. Switch arms in the air on the way down into your next rep. Aim to complete all 20 reps in a row. But keep in mind, these are easier than snatches so grab a heavier dumbbell than you would use for snatches.
Choose a box height that allows you to remain safe and complete the 10 reps in about :45 or less.