Strength
Take 15 minutes to work on the following complex:
- Power Snatch (position 1) + Overhead Squat + Snatch (position 1)
Notes
Our strength today is a snatch complex. You will take 15-minutes to work on a Power Snatch (position 1) + Overhead Squat + Snatch (position 1). You may build in weight as far as positions allow or pick a manageable weight and perform a few sets at that weight.
Focus on a vertical drive from position 1 during the power snatch and the snatch.
Conditioning
For time
- 40-50 Calories
- 40 Alternating DB snatches
- 30 burpees
- 20 hang power cleans
- 10 Bar Muscle Ups or Pull Ups
18:00 time cap
Notes
Today’s workout is a chipper. Your score is the time to go through the prescribed movements or the number of reps completed under the 18-minute cap.
The calories should take no longer than 4-minutes. Adjust the target number accordingly.
Use a moderate weight dumbbell. Aim to complete the 40 reps in 2-3 sets.
The burpees should take no longer than 2:00. Adjust the number accordingly.
Use a moderate weight barbell that allows you to complete the 20 reps in 2-3 sets.
Aim to complete the bar muscle ups or pull ups in about 2 sets. Adjust the number of reps or substitute a different pull up variation.