Strength

1. Snatch high pull + snatch (position 1) + overhead squat

build to heavy 1+1+2 without missing

Conditioning

3 rounds for time

300m run
50ft single arm DB overhead walking lunge
18 toes to bar

14 minute cap

Notes

Today’s workout is 3 rounds of a 300m run, 50ft of single arm dumbbell overhead walking lunges, and 18 toes to bar. Your score is the time it takes to complete all 3 rounds, or the amount of work done if you do not finish in 14 minutes.

The run should be about :90 or less. Reduce the distance if necessary.

Switch hands halfway through the lunge sets. You should be able to do each 25ft segment unbroken. YOu may do a front rack walking lunge if the overhead position is not available to you.

The toes to bar should be done in 3 sets or less each round. You may substitute knee raises, straight leg raises, v-ups, or situps.