Strength
Take 15-minutes to work on the following complex:
- Clean (position 2) + Jerk + Clean + Jerk
Notes
Today you will be working on a clean from position 2, jerk, clean from the ground, then jerk. You may build to a heavy for the complex or choose a lighter weight and do a few sets. You may drop the bar and reset after the first jerk.
Conditioning
Complete as many rounds as possible in 10:00:
- 10 Power Snatch
- 10 Burpees over the Bar
- 10 Thrusters
- 10 Pull Ups
Notes
Today’s workout is 10-minutes of power snatches, burpees over the bar, thrusters, and pull ups. Your score is the number of rounds and reps completed in 10-minutes.
The barbell weight should be light. You should be able to complete the power snatches in 1-2 sets and the thrusters in 1 set each round.
If the burpees take longer than :45, adjust the number of reps to 7.
The pull ups should be completed in 1-2 sets. Substitute banded pull ups, jumping pull ups, or ring rows.