Thursday-Saturday 170817-19 – Experienced

Thursday 8/17
Strength
Every 90 seconds, for 10 sets of:
1 Power Snatch + 1 Overhead Squat + 1 Hang Snatch, increasing

Conditioning
“Bumblebee”
7 minute AMRAP of:
Power Snatches (115/83)
EMOM: 7 Unbroken Wall Balls (25/16)

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
Conditioning
“Tread Water”
For time:
2000/1750 m Row
150 Double Unders
10 rounds of Cindy

Note: 1 Round of Cindy = 5 Pull ups, 10 Push ups, 15 Air Squats
If you can complete 20 rounds of Cindy RX’D in 20 minutes, scale up to chest to bar pull ups.

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

Sunday 8/20 and Monday 8/21
Strength
Every 2 minutes, for 10 sets of
2 Front Squats + 1 Split Jerk, increasing

Compare to Split Jerks on 8/10/17.

Conditioning
8 minute ascending AMRAP of 2-4-6-8-10-12 reps…
Front Squats (135/95)
Handstand Push ups (Kip OK)