Thursday’s Workout: 9-21-17

Strength:

Black: Back Squat: 5 sets of 5 reps @ 75% of 1 RM. Try to complete these sets quicker than last week!

Green: Goblet Squat: 5 sets of 10 reps with a moderate load. Try to complete these sets quicker than last week!

Blue:  Rowing: 5 sets of 300 meters on the rower. Rest 1:15 in between each effort

 

Conditioning:

Black or Rx: In 7 minutes, complete as many rounds as possible of:

7 Squat snatches 75#/55

3 dead hang pull ups

 

Green or Scaled: In 7 minutes, complete as many rounds as possible of:

7 power snatches 75#/55 or 7 bucket tosses 20#/15

3 Assisted dead hang pull ups

 

Blue or Rx+: In 7 minutes, complete as many rounds as possible of:

7 Squat snatches 95#/65

7 Chest to bar pull ups

 

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