Tuesday 190108 – Experienced

Strength
Every 2 minutes for 8 sets:
1 Power Snatch with 3 second pause at mid-shin + 1 Hang Power Snatch with 3 second pause in the catch

Partner Conditioning
2 rounds for time:
40 Alternating Dumbbell Snatches (50/35)
40 Toes to Bar
40 Goblet Reverse Lunges (50/35)

Note: Partition reps as desired with your partner. Time Cap: 16 minutes

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

Thursday 1/10
Strength
Tempo Deadlifts 4×7 (30X1), increasing

Partner Conditioning
For time:
2000/1600 m Row (switch every 500/400 m)

Rest 2 minutes

1400/1100 m Row (switch every 350/275 m)

Rest 2 minutes

1000/800 m Row (switch every 250/200 m)

Time Cap: 22 minutes

Friday 1/11
Strength
A1. Single Arm Dumbbell Z Press 4×8/side
A2. Renegade Rows 4×5/side

Conditioning
Complete 6 rounds of 1 minute AMRAP:
5 Push Presses (155/105)
7-10 Toes to Bar
Rest 1 minute

Note: Pick up where you left off each round.