Strength
Every 1:15 for 8 rounds:
- 1 Snatch High Pull + 1 Power Snatch w/ :02 pause in receiving position
Notes
Today’s strength is a snatch complex. You will complete 1 snatch high pull and 1 power snatch with a pause at the top of every 1:15 for 8 rounds. You may build in weight throughout the 8 rounds or stay at the same weight.
Focus on hitting your positions and a vertical drive through the high pull. Then, aim to make your pull during the power snatch look just like the high pull. Pause :02 when you receive the bar overhead. Focus on your footwork and a solid overhead position during the pause.
Conditioning
Every 2:00 for 5 sets:
- 5 Clean and jerks
- 7 Burpee box jump overs
Notes
Today’s workout is 5 rounds of clean and jerks and burpee box jump overs. You will begin a new round at the top of every 2-minutes. Your score is the time to complete each round.
Choose a moderate weight for the clean and jerks. Either quick singles or a tough set of touch and go reps would be appropriate.
The burpees should take no longer than :45 to complete. If that is easy for you, use a higher box. If that time domain is challenging, either adjust the reps or lower box height.