Strength
Every 1:15 for 8 rounds:
- 1 Slow Clean Pull + 1 Clean + 1 Front Squat
Notes
Today’s strength is cleans. Every 1:15 you will perform one clean pull, one clean from the ground, and 1 front squat. You may build in weight or stay at the same weight across all 8 rounds.
The slow clean pull is your opportunity to drill your bar path. Focus on hitting positions 1, 2, and 3 cleanly, then driving vertically through extension. Keep the tempo slow, even through the extension to focus on your balance.
Be sure to make sure your bar path during the clean looks just like it did during the slow pull.
Conditioning
4 Rounds for time:
- 300m Run
- 7 Muscle Ups or 14 pull ups
- 7 Squat Snatch
17:00 time cap
Notes
Today’s workout is a triplet of running, muscle ups or pull ups, and snatches. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 18-minute time cap.
The runs should take no longer than 2-minutes each round. Adjust the distance accordingly.
The muscle ups or pull ups should be done in 2-3 sets at most each round. Adjust the number of reps or substitute banded pull ups, ring rows, or jumping pull ups.
The snatches should be done with a moderate weight. Quick singles will be a good strategy.