Thursday’s Workout: 1-4-18

Conditioning:

Black or RX:

In 4 minutes, complete as many rounds and reps of the following:

15-12-9 of:

Kettlebell swings 70#/53

Squat cleans 75#/55

Kipping pull ups

 

Rest 4 minutes

Then, Complete 4 minutes of as many rounds and reps of the following:

15-12-9 of:

Kettlebell swings 70#/53

Squat cleans 75#/55

Kipping pull ups

 

Rest 4 minutes

Then, Complete 4 minutes of as many rounds and reps of the following:

15-12-9 of:

Kettlebell swings 70#/53

Squat cleans 75#/55

Kipping pull ups

 

Green or Scaled:

In 4 minutes, complete as many rounds and reps of the following:

15-12-9 of:

Kettlebell swings 53#/35

Kettlebell Squat cleans 53#/35

Assisted pull ups (7-5-3)

 

Rest 4 minutes

Then, Complete 4 minutes of as many rounds and reps of the following:

15-12-9 of:

Kettlebell swings 53#/35

Kettlebell Squat Clean 53#/35

Kipping pull ups (7-5-3)

 

Rest 4 minutes

Then, Complete 4 minutes of as many rounds and reps of the following:

15-12-9 of:

Kettlebell swings 53#/35

Kettlebell squat cleans 53#/35

Assisted pull ups (7-5-3)

 

Blue or RX+:

In 4 minutes, complete as many rounds and reps of the following:

15-12-9 of:

Overhead Kettlebell swings 70#/53

Squat cleans 95#/65

Chest to bar pull ups

 

Rest 4 minutes

Then, Complete 4 minutes of as many rounds and reps of the following:

15-12-9 of:

Overhead Kettlebell swings 70#/53

Squat cleans 95#/65

Chest to bar pull ups

 

Rest 4 minutes

15-12-9 of:

Overhead Kettlebell swings 70#/53

Squat cleans 95#/65

Chest to bar pull ups

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