Friday’s Workout: 10-5-18

Strength:

Black or RX: Power Clean or squat clean 

4 reps @ 75% of 1 RM

3 reps @ 80% of 1 RM

2 reps @ 85% of 1 RM

1 reps @ 90% of 1 RM

2 sets of 3 reps @ 75% of 1 RM

 

Green: Kettlebell swings: use a 53#/35 and make each rep explosive!

40 reps

30 reps

20 reps

10 reps

AMRAP!

 

Performance Challenge Testing: cleans (power or squat), Snatches (power or squat), jerks  

 

Conditioning:

Black: 4 rounds for time:

Run 200 meters

9 Overhead Squats 75#/55

35 Double unders

 

Green: 4 rounds for time:

Row 200 meters

9 Front squats 95#/65 or goblet squats 70#/53

105 Single unders

 

Blue: 4 rounds for time:

Run 200 meters

9 Overhead Squats 95#/65

35 Double unders

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