Strength:

Strength option: Paused Back Squats: Pause for an honest 3 seconds on each rep. Complete 5 sets of 3 reps. Start 70% of 1 RM and work up in weight if you can.

Olympic Lifting Option: Paused power or squat snatches at the knee. Pause for an honest 2 seconds. Complete 5 sets of 2 reps. Start at 75% of 1 RM and work up in weight if you can.

Green option: Pause Goblet Squats. Pause for an honest 3 seconds on each rep. 5 sets of 6 reps. Use a moderate weight KB

 

Conditioning:  “Confused Pelican”

Black or Rx: 3 rounds of:

16 Dumbbell snatches (8 on each arm) 50#/35

12 Toes to bar

10 Hang cleans 115#/75

 

Green or Scaled: 3 rounds of:

16 KB Swings 70#/53

12 Hanging knee raises / hanging straight leg raises / PUBAMS

10 Slam Balls 20#/15

 

Blue or Rx+: 3 rounds of:

12 Dumbbell snatches (6 on each arm) 70#/50

12 Toes to bar

10 Hang cleans 155#/105

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