Strength: Add a small amount of weight onto your sets from last week!
Front Squats: Complete the following:
5 reps @ 80%
3 reps @ 85%
1 rep at 90%
3 reps @ 85%
5 reps @ 80%
Olympic Lifting Option: Power or squat clean:
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
2 reps @ 85%
3 reps @ 80%
Green Option: Goblet Squats
11 reps: light to moderate weight
9 reps: heavier weight
7 reps: heavy weight
9 reps: heavier weight
11 reps: Light to moderate weight
Conditioning: “Panda Watch”
Black or RX: Complete the following for as many rounds and reps as possible:
2 minute AMRAP of:
4 Thrusters 115#/80
20 Double unders
Rest 1 minute, then:
2 minute AMRAP of:
8 Thrusters 95#/65
30 Double unders
Rest 1 minute, then:
2 minute AMRAP of:
12 Thrusters 75#/55
40 Double unders
Green or Scaled: Complete the following for as many rounds and reps as possible:
2 minute AMRAP of:
4 KB squat cleans 80#/62
40 Single unders
Rest 1 minute, then:
2 minute AMRAP of:
8 KB squat cleans 70#/53
50 Single unders
Rest 1 minute, then:
2 minute AMRAP of:
12 KB squat cleans 53#/35
60 Single unders
Blue or RX+: Complete the following for as many rounds and reps as possible:
2 minute AMRAP of:
4 Thrusters 135#/95
20 Double unders
Rest 1 minute, then:
2 minute AMRAP of:
8 Thrusters 115#/80
30 Double unders
Rest 1 minute, then:
2 minute AMRAP of:
12 Thrusters 95#/65
40 Double unders