Strength
Every minute on the minute for 10:00:
- 1 Clean
Notes
Today’s strength is cleans. At the top of every minute for 10-minutes, you will complete 1 clean. You may build in weight throughout the 10 rounds or remain at the same weight across.
Make sure you hit your positions during the clean that you practiced during the pulls throughout the month. The bar path should look the same.
Conditioning
4 Rounds for time:
- 21 Wall Balls
- 15 Toes to Bar
- 90 Double Unders
Rest 1:00 after each round
16:00 time cap
Notes
Our workout today is a triplet of wall balls, toes to bar, and double unders. Your score is the time to complete 4 rounds including the three 1-minute rest periods or the number of rounds and reps completed under the 16-minute cap.
Use a wall ball weight that allows you to complete the 21 reps in one set every round.
Aim to break up the toes to bar into no more than 3 sets with quick breaks. Substitute knee raises or sit ups, if needed.
The double unders should not take longer than 1:15 to complete. You may adjust the number of reps or substitute single unders.