Power Development – Choose one of the following options:

Strength: Front Squat:

6 @ 75%

4 @ 80%

2 @ 85%

6 @ 80%

4 @ 85%

2 @ 90%

 

Olympic lifting: Power or squat snatch

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

 

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

9 with a light bell

6 with a moderate weight bell

3 with a heavy bell

9 with a light bell

6 with a moderate weight bell

3 with a heavy bell

 

Conditioning:

Black or RX:

Climb up the ladder from 1 to 5, then climb back down the ladder to 1 of:

Squat Snatches 95#/65

Box jumps 24”/20

Dead hang pull ups

 

Green or Scaled:

Climb up the ladder from 1 to 5, then climb back down the ladder to 1 of:

KB squat cleans

Step ups 20”/16 (on each leg)

Assisted pull ups

 

Blue or RX+:

Climb up the ladder from 1 to 5, then climb back down the ladder to 1 of:

Squat Snatches 115#/75

Box Jumps 30”/24

Bar Muscle ups

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