Tuesday 190212 – Experienced

Strength
A1. Push Press 5×5, across at challenging weight
A2. Bench or Box Supported Tempo Dumbbell or Kettlebell Row (21X1) 5×5/side, increasing

Conditioning
In 18 minutes, build to a heavy single of the following barbell complex:
3 Hang Power Cleans
3 Shoulder to Overhead
2 Hang Power Cleans
2 Shoulder to Overhead
1 Hang Power Clean
1 Shoulder to Overhead

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

Thursday 2/14
Strength
A1. Seated Abductions 3×12-15
A2. Sumo Banded Good Morning 3×8-10
A3. Max Wattage Assault Bike 3×10-15 second Sprint

Partner Conditioning
20 minute AMCAP on the Rower (as many calories as possible)
EMOM: 1 person must perform 10 Russian Kettlebell Swings (32/24)

Friday 2/15
Strength
Movement Review and Warm Up

Conditioning
6 minute AMRAP:
6 Dual Dumbbell or Kettlebell Thrusters (2×50’s/2×35’s or 2×24’s/2×16’s)
6 Chest to Bar Pull Ups

Rest/Walk 6 minutes

6 minute AMRAP:
Burpee to a 6″ Target Overhead