Friday’s Workout: 6-9-17

Power Development – Every minute, on the minute for 12 minutes complete the following:

Black:

1 Power clean with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. No misses!

Green:

3 Deadlifts @ 65% of 1 RM or with a moderate load. Make each rep explosive!

Blue:

1 Squat clean with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. No misses!

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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