Thursday’s Workout: 1-16-20

Strength Option: Every minute, on the minute for 12 minutes complete the following: 

Strength option:

3 Deadlifts @ 65% of 1 RM or with a moderate load. Make each rep explosive! 

Strength Option:

5 Barbell glute bridges with a moderately heavy load.

Olympic Lifting Option: 

1 Power or squat clean with a 2 second pause right above the ground. Start at 75% of 1 RM and work up in weight if you feel you can. No misses! 

Conditioning: “Black Tie Gala”

Black or RX:  Complete as many reps in 7 minutes as possible of:

Burpees

Every minute, on the minute, stop and complete 3 power cleans 95#/65

Green or Scaled: Complete as many reps in 7 minutes as possible of:

Squat Thrusts

Every minute, on the minute, stop and complete: either lighter power cleans or 6 slam balls 20#/15

Blue or RX+:  Complete as many reps in 7 minutes as possible of:

Burpees

Every minute, on the minute, stop and complete 3 power cleans 135#/95

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