Saturday 170318 – All Levels

Strength
“The Bear 2.0”
5 rounds for load of, this sequence 7 times “unbroken”:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Split Jerk

Note: One round = 28 lifts completed in a row without letting going of the bar. Increase weights as you are able to with maintaining good form.

Here’s what’s on tap for Sunday/Monday’s All Beginner classes:

Strength
Back Squat 2-3×15-17, increasing

If you did not have any failed reps last week try to use the same weights you used for 3×12-15. If you feel that you were too conservative last week you may add weight to your sets this week, but remember the primary goal of this mini-squat cycle is to build volume. You will find a 20 rep max next week on 3/26/17 and 3/27/17.

Conditioning
3 rounds for reps of:
Minute 1: Max Set Unbroken Thrusters (45/35)
Minute 2: Rest
Minute 3: Burpees to a 6” Target
Minute 4: Rest