Monday’s Workout: 3-12-18

Olympic lifting or Strength option:

Black:

Step 1:  Choose one of the following movements to complete the strength portion:

Power Snatch

Squat snatch

Front Squat

 

Step 2: Complete the following rep scheme

Work up to a heavy single.

Take 85% of your heavy single and complete 5 sets of 2 reps

 

Green:

Step 1: Use the goblet squat or KB squat clean

Step 2: Complete the following rep scheme

Work up to a heavy set of 5

Then go down 1-2 kettlebell sizes and complete 3 sets of 8 reps

If you finish early, complete up to 3 sets of 15 calories on the Air-bike or rower!

 

Conditioning:

Black or RX: 5 Rounds of: 

6 Power Snatches 95#/65

12 Burpees

 

Green or Scaled: 5 Rounds of:

6 Power Snatches 95#/65

12 Squat thrusts

 

Blue or RX+: 5 Rounds of:

6 Power Snatches 115#/75

12 Burpees

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