Black: Paused squat or power clean and jerk: 5 sets of 2 reps. Pause just off the ground for 2 seconds, then complete the lift. Start at 60% of 1 RM and work up if you are willing/able.
Strength Option: Snatch grip deadlifts 4 sets of 6 reps.
Start with 55% of 1RM deadlift. Work up with each set if you feel you can.
-or- Conventional Deadlift: 4 sets of 6 reps. Use a light to moderate weight and make the reps explosive!
Blue: Work up to a heavy single in the squat clean and jerk.
then, drop down to 70% of that heavy single and perform 3 sets of 3 reps.
Black or RX: 5 rounds for time of:
5 One arm dumbbell thrusters on each arm 50#/35
10 Burpee box jump overs 24”/20
Green or Scaled: 5 rounds for time of:
5 One arm dumbbell squats 35#/20
10 Squat thrust step overs 20”/16
Blue or RX+: 5 rounds for time of:
5 One arm dumbbell thrusters on each arm 70#/50
10 Burpee box jump overs 30”/24