Thursday-Saturday 17024-26 – Experienced

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

All Levels Friday 8/25
Skill
Power Clean Technique

Partner Conditioning
For time:
150 Double Unders (Scaled: 300 Single Unders)
100 Calorie Row
75 Box Jump Overs (24/20)
50 Strict Handstand Push ups (Scaled: Push ups)
75 Power Cleans (135/95)
100 Calorie Row
150 Double Unders (Scaled: 300 Single Unders)

Saturday 8/26
Strength
Muscle Snatch 6×3, increasing

Gymnastics Conditioning
3-5 sets for quality, not for time:
1-3 Skin the Cats
10/arm Alternating Dumbbell or Kettlebell Snatch
10 Pike Pulses + 10 second L-sit
5 Ring Dips with 3 second support hold (Advanced: Muscle Up into Dip)
16 Single-arm Overhead Walking Lunges (switch hands halfway at 8 steps)

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

Sunday 8/27 and Monday 8/28
Strength
Back Squat 5×4, across (70-80% of 1 RM)

Compare to 8/13-8/14/17.

Conditioning
7 minute AMRAP of:
21 Unbroken Double Unders
15 Wall balls (25/16)
9 Toes to Bar