Friday’s Workout: 1-11-19

Conditioning:

Black or RX: Complete 3 rounds for time of:

24 Box jump overs 24”/20

16 Toes to bar

8 Squat cleans*

Rest 3 minutes in between each round

(*) Weight for the snatches:

1st round: 115#/80

2nd round 135#/95

3rd round 155#/105

 

Green or Scaled: Complete 3 rounds for time of:

24 Step ups 20”/16

16 Hanging knee raises / hanging straight leg raises / PUBAMS

8 KB squat cleans*

Rest 3 minutes in between each round

Reps will increase each round for the bucket tosses to:

1st set: 44#/26

2nd set: 53#/35

3rd set: 62#/44

 

Blue or RX+: Complete 3 rounds for time of:

24 Box jump overs 24”/20

16 Toes to bar

8 Squat cleans*

Rest 3 minutes in between each round

(*) Weight for the snatches:

1st round: 155#/105

2nd round 170#/120

3rd round 185#/135

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