Thursday-Saturday 190711-13 – Beginner/All Levels

Thursday 7/11
Strength
25 minute EMOM:
M1 – 5: 1 Snatch Deadlift + 1 Hang Muscle Snatch + 1 Quarter Overhead Squat with 3 second pause
M6 – 10: 1 Snatch Pull + 1 Hang Power Snatch with 3 second pause in the catch
M11 – 25: 1 Power Snatch + 1 Hang Power Snatch

Friday 7/12
Strength
6-8 sets of the following complex: 3 Hang Cleans + 3 Split Jerks, building

Partner Conditioning
12 rounds for time:
5 Hang Clusters (75/55)
10 Burpees Over Bar

Saturday 7/13
Strength
Dual Dumbbell Romanian Deadlifts 4×10, building

Note: Compare to Saturday 6/29/19.

Conditioning
9 minute AMRAP:
50 Double Unders
10 Dual Dumbbell Power Cleans (2×50/2×35)
10 Pull Ups

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

Strength
A1. Ring Support Hold 3×30-40 seconds
A2. Single Arm Overhead Kettlebell Carry High Knee Steps 3×10/leg, building

Conditioning
30 seconds AMRAP followed by 30 seconds rest for 12 minutes:
S1 – Single Arm Front Rack and Overhead Hold (2×24/2×16)
S2 – Toes to Bar
S3 – Overhead Squat (45/35)