Thursday’s Workout: 3-19-20

Strength:

Strength Option: Deadlift: Complete 1 set of 5 reps @ 80-82% of 1RM

Then complete 3 sets of 8 single leg deadlifts with a DB on each leg.

Olympic Lifting Option: Power or squat clean: complete 1 set of 3 reps @ 80-82% of 1 RM

Then complete: 3 sets of 1 rep of the following complex: high hang, hang and full clean. Start your complex around 60-65% of 1 RM and work up if you feel comfortable.

Green option: Deadlift: Complete 1 set of 5 reps with a challenging weight

Then complete 3 sets of 8 single leg deadlifts with a DB on each leg

Conditioning: “Pogs”

Black or RX: Complete 50 power cleans 115#/80 for time. Every minute, on the minute, complete 5 box jumps 24”/20

Green or Scaled: Complete 75 jumping slam balls 20#/15. Every minute, on the minute, complete 6 step ups (total) 20”/16

Blue or RX+: Complete 50 power cleans 135#/95 for time. Every minute, on the minute, complete 5 box jumps 24”/20

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