Wednesday’s Workout: 3-13-19

Olympic lifting or Strength options (pick one):

Strength option: Deadlift

Complete the following rep scheme:

3 sets of 4 reps @ 80% of 1 RM

1 set of 8 @ 70% of 1 RM

1 set of 12 @ 60% of 1 RM

Olympic Lifts: Choose power or squat cleans

Complete the following rep scheme:

3 sets of 2 reps @ 80% of 1 RM

1 set of 4 reps @ 70% of 1 RM

1 set of 6 reps @ 60% of 1 RM

Green: Deadlift

Complete the following rep scheme:

3 sets of 6 reps with a heavy kettlebell

1 set of 8 @ with a moderate weight kettlebell

1 set of 12 @ with a lighter kettlebell

Conditioning: “California Burrito”

Black or RX: 5 Rounds for time of:

6 Power Snatches 95#/65

12 Bar over burpees

Green or Scaled: 5 Rounds for time of:

9 Jumping Slam Balls 20#/15

12 Squat thrust step overs

Blue or RX+: 5 Rounds for time of:

6 Power Snatches 115#/80

12 Bar over burpees

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