Power Development – Choose one of the following options:  

Strength: Deadlift

6 @ 75%

4 @ 80%

2 @ 85%

6 @ 80%

4 @ 85%

2 @ 90%

 

Olympic lifting: Power or squat clean

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

 

Green Strength: Deadlift: add in an RKC plank for 20 seconds in between each set

9 with a light weight

6 with a moderate weight

3 with a heavy weight

9 with a light weight

6 with a moderate weight

3 with a heavy weight

 

 

Conditioning:

Black or RX:

3 rounds for time of:

12 Thrusters 95#/65

12 Dumbbell Snatches (6 on each arm) 50#/35

12 Push ups

 

Green or Scaled:

3 rounds for time of:

12 Bucket tosses 20#/15

12 Kettlebell Swings 70#/53

12 Assisted push ups

 

Blue or RX+:

3 rounds for time of:

8 Thrusters 135#/95

8 Dumbbell Snatches (4 on each arm) 70#/50

8 Handstand Push ups

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