Thursday-Saturday 190314-16 – Experienced/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 (32/24)
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 (135/95)
24/20 Calorie Row

Note: Partition as Desired.

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

Strength
Barbell Turkish Get Up 5-7 sets of 1/side, building

Conditioning
For time:
60 Alternating Dumbbell Snatches (50/35)
30 Burpee Box Jump Overs (24/20)

Time Cap: 10 minutes