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.