Wednesday’s Workout: 9-12-18

Conditioning:

Black or RX: In 6 minutes, complete as many rounds and reps as possible of:

9 Power cleans 95#/65

4 Dead hang pull ups

12 Burpees

Rest 3 minutes, then:

In 6 minutes, complete as many rounds and reps as possible of:

6 Power cleans 115#/75

4 Dead hang pull ups

12 Burpees

Rest 3 minutes, then:

In 6 minutes, complete as many rounds and reps as possible of:

3 Power cleans 135#/95

4 Dead hang pull ups

12 Burpees

 

Green or Scaled: In 6 minutes, complete as many rounds and reps as possible of:

12 Kettlebell swings 53#/35

4 Assisted pull ups

12 Squat thrusts

rest 3 minutes, then:

In 6 minutes, complete as many rounds and reps as possible of:

9 Kettlebell Swings 70#/53

4 Assisted pull ups

12 Burpees

Rest 3 minutes, then:

In 6 minutes, complete as many rounds and reps as possible of:

6 Kettlebell swings 88#/62

4 Dead hang pull ups

12 Burpees

 

Blue or RX+: In 6 minutes, complete as many rounds and reps as possible of:

9 Power cleans 135#/95

4 Ring Muscle ups

12 Burpees

rest 3 minutes, then:

In 6 minutes, complete as many rounds and reps as possible of:

6 Power cleans 165#/120

4 Ring muscle ups

12 Burpees

Rest 3 minutes, then:

In 6 minutes, complete as many rounds and reps as possible of:

3 Power cleans 185#/135

4 Ring muscle ups

12 Burpees

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