Power Development:

Black: Work up to a heavy power clean and jerk or squat clean and jerk. Then take 80% of the heavy single and perform 3 sets of 3 reps.

Green: Find a heavy set of 6 reps in the deadlift. Then complete 3 sets of 10 reps with a light- moderate weight. In between each set, complete 5 side bridge reach and squeeze reps on each arm.

Blue: Work up to a heavy single in the deadlift. Then take 80% of the heavy single in perform 3 sets of 3 reps

 

Conditioning:

Black or RX: 7 rounds for time of:

9 Thrusters 95#/65

35 Double unders

 

Green or scaled: 7 rounds for time of:

9 Lighter thrusters or Bucket tosses 20#/15

105 Single unders

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