Strength
Every minute on the minute for 10:00:
- 1 Power Snatch + 2 Overhead Squats
Notes
Today’s strength is power snatch and overhead squat. You will complete 1 power snatch and 2 overhead squats at the top of every minute for 10-minutes. You may build throughout the 10-minutes or stay at the same weight across all rounds.
Focus on your footwork. When you receive the power snatch, your feet should be in your squat position. This means you should not have to adjust them before completing the 2 overhead squats.
Conditioning
Complete as many reps as possible in 15:00:
- 16 Pull Ups
- 8 Front Rack Lunge Steps
- 8 Burpees over Bar
- 8 Front Rack Lunge Steps
Notes
Today’s conditioning is 15-minutes of pull ups, lunges, and burpees. Your score is the number of rounds and reps completed.
The pull ups should be completed in 2-3 sets each round. Substitute jumping pull ups or ring rows if needed.
The lunges should be a light weight that allows you to finish the 8 steps quickly and maintain a soft touch of the knee each rep.
The burpees should take no longer than 1-minute to complete each round. Adjust the number if you think that pace is too aggressive.