Strength
Every minute on the minute for 10:00:
- 1 Slow snatch pull + 1 snatch
Notes
Today’s strength is the snatch. At the top of every minute for 10-minutes, you will complete 1 slow snatch pull and 1 snatch. You may build in weight throughout the 10 rounds or remain at the same weight across.
The slow snatch pull will allow you to focus on maintaining your balance and positions through vertical extension. Focus on ensuring your bath path for the snatch looks just like your bath path for the slow pull.
Conditioning
8 Rounds
Complete as many reps as possible in 1:00:
- 7 Thrusters
- 7 Pull Ups
- 7 Push Ups
- 7 Toes to Bar
Rest 1:00
*Pick up the next round where you left off in the previous round.
Notes
Today’s workout is 8 rounds of thrusters, pull ups, push ups, and toes to bar. You will complete as many reps as possible in 1-minute, then rest 1-minute before beginning the next round. You will start the subsequent round where you left off at the end of the previous round. Your score is the total number of rounds and reps completed in all 8 rounds. Keep one running count as you workout.
The thrusters should be at a light-moderate weight. The goal should be to complete the sets of 7 reps unbroken throughout the workout.
All the gymnastics movements should be completed in 1-2 sets throughout the workout. The goal is to move continuously throughout the workout.