Strength option: Deadlift. Complete 5 sets of 2 reps starting at 85% of 1 RM. Add weight to each set if you can.

Olympic Lifting Option: “Snatch complex #5”

Complete the following for 4 rounds. Rest as needed in between each round:

2 Power snatches

2 Squat snatches

2 Overhead squats 

Start at 60% of 1 RM squat snatch and add weight to each round if you can.

Green option: Deadlifts: 5 sets of 5 reps. Choose a weight that makes each set challenging!

Conditioning: “Dream Kitchen”

Black or Rx: With a partner complete the following. You must complete all the rowing calories before moving on to the toes to bar.

100 calorie row (total)

100 toes to bar (total)

Green or Scaled: With a partner complete the following: You must complete all the rowing calories before moving on to the hanging knee raises

80 Calorie row (total)

80 Hanging knee raises / hanging straight leg raises / PUBAMS (total)

Leave a Reply

Your email address will not be published. Required fields are marked *