Sunday-Tuesday 180311-13 – Experienced

Sunday 3/11 and Monday 3/12
Strength
A1. Deadlift 3×5-7, rest 30 seconds
A2. Forearm Plank x 60 seconds, rest 30 seconds
A3. Kettlebell or Dumbbell Strict Press 3×6-8/arm, rest 2 minutes

Compare to 3/4-3/5/18.

Conditioning
“Time-priority Diane’s Cousin”
On a running clock, for total reps:
60 second AMRAP: Deadlifts (225/155)
60 second AMRAP: Strict Pull ups
45 second AMRAP: Deadlifts (225/155)
45 second AMRAP: Strict Pull ups
30 second AMRAP: Deadlifts (225/155)
30 second AMRAP: Strict Pull ups

Tuesday 3/13
Strength
Tempo Back Squats (32X1) 4×3, rest 2-3 minutes

Back Squat 3×1, increasing

Conditioning
7 minute ascending ladder of 3-6-9-12…reps of:
Wall balls (25/16)
Box Jump with step down (24/20)

Here’s what’s on tap for Thursday’s All Levels classes:

Thursday 3/15
All Levels
Strength
6 minute EMOM:
3 Hang Muscle Snatch

6 minute EMOM:
3 Hang Power Snatch

6 minute EMOM:
3 Hang Snatch

Conditioning
For time:
20 Burpees
20 Power Snatches (75/55 or 45/33)
20 Burpees
20 Thrusters (75/55 or 45/33)