Thursday’s Workout: 1-18-18

Power Development:

Black:

1 Power clean and jerk with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. No misses!

 

Green: 

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

 

Blue: 

1 Squat clean and jerk with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. No misses!

 

Conditioning:

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 135#/95

 

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

Leave a Reply

Your email address will not be published. Required fields are marked *