Sunday-Tuesday 170618-20 – Experienced

Sunday 6/18 and Monday 6/19
Strength
Back Squats 5-3-1 reps, increasing

Conditioning
For time:
30 Back Squats (Bodyweight)
1000 m Row

Time Cap: 10 minutes

Tuesday 6/20
Strength
Every 90 seconds, complete 10 Rounds of:
1 Power Clean + 2 Push Jerk, increasing

Note: Next time we work on clean+push jerk (in about 2 weeks time), you will work to a 1 RM on this complex.

Conditioning
6 Minute Ascending Weight Ladder:
10 Push Jerks (135/95)
10 Push Jerks (145/105)
10 Push Jerks (155/115)
etc….

Start at 135/95 and add 10lbs after every 10 reps. You will change your own weights, bars come from the floor.

Here’s what’s on tap for Thursday’s Experienced classes:

Thursday 6/22
Strength
1 ¼ Front Squats 5×3, increasing

Conditioning
3 minute AMRAP:
7 Calorie Row
7 Burpees Over the Erg

Rest 3 Minutes

3 minute AMRAP:
7 Med Ball Clean Wall Balls (25/16)
400 ft Shuttle Sprint

Rest 3 Minutes

3 minute AMRAP:
7 Calorie Row
7 Burpees Over the Erg