Thursday-Saturday 170824-26 – Beginner

Thursday 8/24
Strength
Hang Power Snatch 6×3, increasing

Compare to 8/17/17.

Conditioning
6 Minute AMRAP:
6 Hang Power Snatch (95/65)
3/leg Overhead Barbell Reverse Lunges (95/65)
20 Second Hollow Hold

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
Deadlift 5×5, increasing

Partner Conditioning
14 rounds for time of:
14 Deadlifts (95/65)
7 Burpees over the Bar

One person working at a time. Alternate rounds with your partners – each person completes 7 rounds.

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

Sunday 8/27 and Monday 8/28
Strength
Back Squat 6×3, increasing

Build off of weights used last week, compare to 8/20 and 8/21/17.

Core Conditioning
Tabata Push ups

Rest 1 Minute

Tabata Goblet Squat Hold at Parallel
(Advanced: Front Rack Hold with 2 Kettlebells)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.