Olympic Lifting Option: Work up to a heavy power snatch or squat snatch. Then take 80% of the heavy single and perform 3 sets of 3 reps.
Green option: Goblet Squats. Find a heavy set of 6 reps. Try to add weight from last week’s effort! Then complete 3 sets of 10 reps with a moderate weight. In between each set, complete 1 RKC plank for 20 seconds.
Strength option: Work up to a heavy single in the back squat. Then take 80% of the heavy single in perform 3 sets of 3 reps
Black or RX: Complete 7 rounds for time of:
10 KB swings 70#/53
10 Push ups
Green or Scaled: Complete 7 rounds for time of:
10 KB swings 53#/35
8 Assisted push ups
Blue or RX+: Complete 7 rounds for time of:
10 Overhead KB swings 70#/53
6 Handstand-push ups