Thursday-Saturday 170907-09 – Beginner

Thursday 9/7
Strength
Back Squat 6×3, increasing

Build off of weights used last week, compare to 8/27 and 8/28/17.

Conditioning
4 rounds for time of:
12 Deadlifts (95/65)
12 Back Squats (95/65)
12 American Kettlebell Swings (24/16)

All Levels Friday 9/8
Strength
In 8 minutes, work up to a heavy Snatch Balance.

Conditioning
Every 4 minutes, for 7 rounds:
300/250 m Row
3 Snatches (135/95)

Saturday 9/9
Strength
Power Clean 5-4-3-2-2-1-1 reps, increasing

Conditioning
“Swoop, There it is!”
For Time:
21 Power Cleans (95/65)
21/leg Front Rack Reverse Lunge (95/65)
21 Push Press (95/65)
15 Power Cleans (95/65)
15/leg Front Rack Reverse Lunge (95/65)
15 Push Press (95/65)
9 Power Cleans (95/65)
9/leg Front Rack Reverse Lunge (95/65)
9 Push Press (95/65)

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

Sunday 9/10 and Monday 9/11

Partner Conditioning
“9/11 Tribute WOD”
16 rounds for time of:
9 Thrusters (95/65)
11 Pull ups

Note: You may partition reps as desired with your partner – the goal is to keep moving and minimize rest.