Thursday-Saturday 170817-19 – Beginner

Thursday 8/17
Strength
Hang Power Snatch 6×3, increasing

Conditioning
4 rounds, complete every 4:30 minutes:
250/200 m Row
10 Hang Power Snatches (75/55)
200 ft Farmers Carry (AHAP)

All Levels Friday 8/18
Skill
Push Jerk Technique

Conditioning
“Unbroken D.T.”
5 rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Saturday 8/19
Skill
Kettlebell Windmills

Conditioning
“nate”
20 Minute AMRAP of:
2 Chest to Bar Pull Ups or 2 Strict Pull ups (tough scaling for pull ups if assisted!!)
4 Hand Release Push Ups
8 American Kettlebell Swings (24/16)

Note: Every round must be unbroken (i.e. don’t let go of the bar); rest as needed between rounds.

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

Sunday 8/20 and Monday 8/21
Strength
Back Squat 6×3, increasing

Build off of weights used last week for 5×4 Back Squats on 8/13 and 8/14/17.

Conditioning
4 rounds for time of:
30 Double Unders
10 Thrusters (95/65)