Strength
Every minute on the minute for 10:00:
- Power Snatch with :02 pause at position 2 and :01 pause in receiving position
Notes
Today’s strength is power snatches. You will perform 1 rep with a :02 pause at position 2 at the top of each minute for 10-minutes. You will pause for :01 when you receive the bar overhead each rep.
Focus on keeping your weight centered in your feet as you drive up to position 2, keeping your shoulders over the bar and tension in the hamstrings during the pause. Then drive vertically through position 1 and extension.
Conditioning
Every minute on the minute for 12:00:
- Minute 1: 5 Hang Power Cleans + 5-7 Burpees over the Bar
- Minute 2: 10-15 Calories
Notes
Today’s conditioning is 12 minutes of cleans, burpees, and calories. You will complete 5 hang power cleans and 5-7 burpees over the bar at the top of the first minute, then rest until the top of the next minute where you will complete 10-15 calories. You will continue this pattern for 6 rounds. The score you will enter in SugarWOD is the load used for the hang power cleans.
Choose a moderate-heavy weight for the hang power cleans, but make sure you can always complete 5 unbroken.
The burpees should take no longer than :20 to complete. Adjust the number of reps to stay within that time domain.
The calories should be performed at a hard but sustainable pace. Don’t spend more than :45 working on your machine.