Strength
Every minute on the minute for 10:00:
- 1 Slow Snatch Pull + 1 Power Snatch (position 2)
Notes
Today’s strength is power snatch. You will complete 1slow snatch pull and 1 power snatch from position 1 at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
Focus on hitting your positions as you perform the slow snatch pull. Keep the bar close as you drive vertically into extension. This should not be a fast or explosive movement into extension. Rather, stay under control and focus on your balance.
Pass through position 1 as you lower to position 2. Then drive vertically, keeping the bar path from the hips to the overhead as straight as possible.
Conditioning
10 Rounds for time
- 5 Overhead Squats
- 2 Wall Walks
15:00 time cap
Notes
We have a couplet of overhead squats and wall walks today. Your score is the time to complete 10 rounds or the number of rounds and reps completed under the 15-minute time cap.
The overhead squats should be at a light-moderate weight. You want to complete the 5 reps unbroken every round. Keep in mind your shoulders will get very fatigued towards the later rounds as the wall walks add up.
If the 2 wall walks take longer than about :20-30, consider lowering the target height or cut the reps to 1 wall walk each round.