Sunday-Tuesday 171112-14 – Experienced

Sunday 11/12 and Monday 11/13
Strength
Back Squat 5×4, increasing

Conditioning
12 minute EMOM:
Minute 1: Handstand Box Walk (360⁰ in each direction)
Minute 2: :25 per arm Single Arm Plank
Minute 3: 4-6 per leg Front Rack Double Kettlebell Reverse Lunges (2×24/2×16)

Rx+: Sub 25-100 ft Handstand Walk for Box Walk.

Tuesday 11/14
Strength
Every 2 to 3 minutes, 5 rounds of:
3 Push Press, same weight across (up to 80-85% 1 RM)

Compare to 11/7/17. Consider adding 5-10# if you did not miss any reps last week.

Conditioning
Every 5 minutes, 4 rounds of:
Row 300/250 meters
10 Push Jerk (135/95)
10 Toes to Bar

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

Thursday 11/16
Strength
A. Muscle Snatch 3×3, increasing
B. Snatch, from the hip 5×4, increasing

Conditioning
5 rounds for time:
30 Double Unders
3 Snatches (155/115)