This is CF at its finest. We have body weight, we have jumping for the mono structural piece and we have a load that is highly cyclical in the form of a DB Snatch. The goal today is to chase intensity with full commitment. The working window makes it feel like you have plenty of time to take before the next 4:00 bout, but ignore what time you have left and fight for every second you have to complete the work. Speed kills–but also builds crazy fitness.
3:00 row or bike
__________
1:00 jump rope any style
1:00 lateral shuffle (25ft. back and forth)
1:00 forward + backward bear crawl
1:00 Cat / Cow
1:00 Spider-Man
1 round through
1 Power Clean
+
1 Hang Power Clean
+
1 Split Jerks
Every 1:30 x 8 rounds
Our goal with the strength work today is to start around 85% of your 1rm or 1rm Power Clean and build if possible! It’ll be tough and challenging and we want both!
RXConditioning:
“The Equalizer”
20 lateral DB Jump Over (over and back = 1)
20 V Up
20 Alternating DB Snatch (50/35lb.)
Every 4:00 x 4 rounds
*Record 4 separate scores here, your score for the day is your slowest score!*
Intermediate:
“The Equalizer”
20 lateral DB Jump Over (over and back = 1)
20 V Up (aim lower than shoes if needed.)
20 Alternating DB Snatch (35/20lb.)
Every 4:00 x 4 rounds
Baseline:
“The Equalizer”
12 lateral DB Jump Over (over and back = 1)
15 V Up
20 Alternating Hang DB Snatch (20/15lb.)
Every 4:00 x 4 rounds
Turkish Get Up
3×10 (5 each arm)
