Wednesday’s Workout: 6-14-17

Power Development – Every minute, on the minute for 12 minutes complete the following:

Black:

1 Squat clean thruster.  Start at 70% of 1 RM and work up in weight if you feel you can. Try to end heavier than last week.

Green:

3 Bench Press reps @ 65% of 1 RM or 3 landmine presses on each arm with a moderate load. Try to end heavier than last week. Make each rep explosive!

Blue:

1 Split jerk. Start at 70% of 1 RM and work up in weight if you feel you can. Try to end heavier than last week. No misses!

Conditioning:

Black of RX:

Buy in: 15 front squats 115#/75

Then, complete 5 rounds of:

5 Shoulder to overhead 115#/75

10 Toes to Bar

Buy out: 15 front squats 115#/75

Green or Scaled:

Buy in: 15 goblet squats 70#/53

then, complete 5 rounds of:

10 Ring rows

10 Hanging Knee Raises / hanging straight leg raises / PUBAMS

Buy out: 15 goblet squats 70#/53

Blue or RX+:

Buy in: 15 front squats 155#/105

Then, complete 5 rounds of:

5 Shoulder to overhead 155#/75

10 Toes to Bar

Buy out: 15 front squats 155#/105

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