Strength
Clean & Jerk
- x 1 x 4 sets @ RPE 8-8.5
Notes
Today’s strength is clean and jerk. You will have 15-minutes to complete your warm up sets and 4 working sets of 1 clean and jerk. All 4 sets of clean and jerks should be at the same weight. That weight should feel like a 8-8.5/10 difficulty. If you were here last week, aim to use a little bit more weight today.
Conditioning
For time
- 200m Run
- 16 Power Snatches
- 32 Pull Ups
- 200m Run
- 32 Pull Ups
- 16 Power Snatches
- 200m Run
13:00 time cap
Notes
Today’s workout is up and back through running, power snatches, and pull ups. Your score is the time to complete the prescribed work or the number of reps completed under the 13-minute time cap.
The runs should not take longer than 1:15. Adjust the distance accordingly.
The power snatches should be a moderate weight. Aim to maintain a pace of 1 rep every :05-06.
The pull ups should be done in no more than 4 sets each round. Adjust the number of reps or substitute banded pull ups, jumping pull ups, or ring rows.