Thursday’s Workout: 6-20-19

Strength– Choose one of the following options:

Strength: Deadlift: Work up to a 1 rep max

Olympic Lifting: power or squat clean: work up to a 1 rep max

Green Option: Deadlift: Work up to a 5 rep max on each arm.

Conditioning:  “Skidsteer”

Black or RX: Complete 3 rounds of the following:

In 4 minutes, complete:

200 meter run

5 Chest to bar pull ups

15 Thrusters 75#/55

If you finish the work above before 4 minutes is up, rest for the remainder of the time. If you don’t finish the work, go right into the next round.

Green or Scaled: Complete 3 rounds of the following:

In 4 minutes, complete:

200 meter row

5 Assisted pull ups

15 KB squat cleans 70#/53  

If you finish the work above before 4 minutes is up, rest for the remainder of the time. If you don’t finish the work, go right into the next round.

Blue or RX+: Complete 3 rounds of the following:

In 4 minutes, complete:

200 meter run

5 Bar Muscle ups

15 Thrusters 95#/65

If you finish the work above before 4 minutes is up, rest for the remainder of the time. If you don’t finish the work, go right into the next round.

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