Thursday-Saturday 190314-16 – Beginner/All Levels

Thursday 3/14
Strength
Sumo Deadlift Complex:
Pause 1 inch off floor for 1 second + Pause at knee height for 1 second + Sumo Deadlift
5×4 (moderate load)

Conditioning
8 rounds for time:
8 Russian Kettlebell Swings (24/16)
8 Box Step Ups (24/20)
8 Ab-Mat Sit Ups

Friday 3/15
Strength
25 minute EMOM:
M1 – 5: 2 Muscle Snatches
M6 – M10: 1 Power Snatch + 1 Overhead Squat
M11 – M15: 1 Power Snatch + 1 Hang Snatch
M16 – M25: 1 Snatch

Saturday 3/16
Strength
A1. Front Squat 5×5, building
A2. Active Supinated Knee Tuck Hold 5×20-30 seconds

Partner Conditioning
12 minute AMRAP:
12 Hang Squat Cleans (95/65)
24/20 Calorie Row

Note: Partition as Desired.

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

Strength
Mixed Rack Dual Dumbbell/Kettlebell Reverse Lunge 5×5/side, building

Conditioning
3 minute AMRAP for 3 rounds:
15 Toes to Bar
12 Farmers Carry Kettlebell Walking Lunges (6/side) (2×24’s/2×16’s)
9 Dual Kettlebell Deadlifts (2×24’s/2×16’s)
Rest 3 minutes

Note: Pick up where you left off each round.