Monday’s Workout: 12-4-17

Power Development:  

Black: Work up to a heavy complex of:

Clean high pull, clean, front squat, jerk

Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex.

Green: Goblet Squat

Complete a heavy set of 5 reps.

Then, complete 3 sets of 10 with a moderate weight kettlebell

Blue: Back Squat

Work up to a heavy double

Then, take 75-80% of that double and perform 2 sets of 6 reps

 

Conditioning:

Black or RX: In 7 minutes, complete as many rounds and reps as possible of:

3 Strict pull ups

7 Power cleans 95#/65

Green or Scaled: In 7 minutes, complete as many rounds and reps as possible of:

3 Assisted-pull ups

10 Slam Balls 20#/15

Blue or RX+: In 7 minutes, complete as many rounds and reps as possible of:

7 Chest to bar pull ups

7 Power cleans 135#/95

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