Sunday-Tuesday 170820-22 – Experienced

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)

Tuesday 8/22
Strength
Deadlift 5×2, across (80-85% of 1RM)

Compare to 6×3 on 8/12/17.

Conditioning
“Jump and Pull”
16 minute Alternating EMOM:
1. 30-50 Double Unders
2. 7 TNG Deadlifts (225/155)
3. 8-10 Box Jump with Step Down (30/24)
4. 8-10 Strict Pull ups (Advanced: Chest to Bar)

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

Thursday 8/24
Strength
In 12 minutes, find 1 RM Overhead Squat.

Conditioning
For time:
15 Overhead Squats (115/75)
15 Burpees over the Bar
15 Toes to Bar
10 Overhead Squats (135/95)
10 Burpees over the Bar
10 Toes to Bar
5 Overhead Squats (155/105)
5 Burpees over the Bar
5 Toes to Bar

Time Cap: 12 minutes