Thursday-Saturday 190509-11 – Experienced/All Levels

Thursday 5/9
Strength
A1. Bench Press 4×10
A2. Archer Progression, 1 Row + 1 Support/side 4×6-8

Conditioning
5 rounds for time:
10 Push Ups
15 Ab-Mat Sit Ups
30 Double Unders

Friday 5/10
Strength
25 minute EMOM:
M1 – M5: 1 Power Snatch with 3 second pause in the catch
M6 – M10: 1 Power Snatch + 1 Overhead Squat
M11 – M15: 1 Snatch with 3 second pause in the catch
M16 – M25: 1 Snatch

Saturday 5/11
Strength
Gymnastics Skill of Choice

Partner Conditioning
20 minute AMRAP:
5 Toes to Bar
5 Power Cleans (135/95)
10 Burpees

Note: Alternate rounds with partner.

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

Strength
Alternating Top Down Dumbbell Bench Press 4×10/side, across

Conditioning
4 rounds for time:
10 Burpee Box Step Overs (24/20)
20 Russian Kettlebell Swings (24/16)
30 Double Unders