Sunday-Tuesday 180114-16 – Experienced

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
Conditioning
3 minute AMRAP:
20 Handstand Push ups
10 Burpees over the Bar
5 Deadlifts (115/85)

Rest 3 minutes

3 minute AMRAP:
20 Deadlifts (115/85)
10 Burpees over the Bar
5 Handstand Push ups

Rest 3 minutes

3 minute AMRAP:
20 Handstand Push ups
10 Burpees over the Bar
5 Deadlifts (135/95)

Rest 3 minutes

3 minute AMRAP:
20 Deadlifts (135/95)
10 Burpees over the Bar
5 Handstand Push ups

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

Thursday 1/18
Barbell Cycling
In 3 attempts, find 10 RM Push Press

Open Prep: Skill Work
Up to 3 attempts for Max Effort Unbroken Double Unders

Benchmark Conditioning
For time:
500 m Row
Stay strapped into the erg, rest 90 seconds
500 m Row