Sunday-Tuesday 180114-16 – Beginner

Sunday 1/14 and Monday 1/15 – All Levels
Skill
Snatch – Technical practice with PVC or Empty Bar

Strength
Experienced: Snatch Pulls 5×3, increasing
Beginner: Snatch Deadlift 5×3, increasing

Core Conditioning
4 rounds of 20 seconds work/10 seconds rest:
Medicine Ball Mountain Climbers
Plank Hold
Russian Twist with Mountain Climbers
Shoulder Taps (in Plank or Handstand)

4 rounds of 20 seconds work/10 seconds rest:
Side Plank Left
V-ups or Tuck ups
Side Plank Right
Jump Switch Lunges

Tuesday 1/16
Skill/Technique
Split Jerk + Front Squat

Partner Conditioning
A total of 10 rounds for time
3 Shoulder to Overhead (135/95), from the rack
6 Front Squats (135/95)
9 Hand Release Push ups
18 Double Unders*
Alternate rounds with your partner. Partner 2 can begin their round when partner 1 starts their double unders.

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

Thursday 1/18
Strength
3 alternating sets of:
A1. 8-10/leg Goblet Hold Walking Lunges (kettlebell or dumbbell)
A2. 5-10 Strict Pull ups
A3. 20-30 second Handstand Hold
Compare to 1/2/18.

Conditioning
For time:
40 Burpees
50 Box Jump Overs (24/20)
60 Wall balls (20/14)