Strength
Every minute on the minute for 10:00:
- 1 clean with a :03 pull from the ground to position 2 and a :02 pause in the squat
Notes
Today’s strength is cleans. At the top of every minute for 10-minutes, perform 2 reps with a tempo on the pull and a pause at the bottom of the squat. The tempo pull means that you will take :03 to pull from the ground to position 2. The pause in the bottom of the squat will be :02. You may either build throughout the 10-minutes, or use the same weight across all sets.
Conditioning
Every 7:00 for 3 Rounds
- 12 Squat Cleans
- 200m Run
- 9 Squat Cleans
- 200m Run
- 6 Squat Cleans
6:00 time cap per round
Notes
Today’s conditioning is squat cleans and running. At the top of every 7:00, you will complete 12 squat cleans, 200m run, 9 squat cleans, 200m run, and 6 squat cleans. Your score is the slowest of your three rounds or the number of reps completed under the 6:00 time cap.
The squat cleans should be done at a weight that allows you to finish the 12 reps in 1:00 or less. If you are using a barbell, quick singles or small sets would work. If you are using dumbbells or kettlebells, try not to break up the sets at all.
The runs should take about 1:00 to complete. Adjust the distance accordingly.