Thursday-Saturday 190711-13 – Experienced/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 (115/75)
10 Burpees Over Bar

Saturday 7/13
Strength
Complete the following Deadlift Waves not for time:
5-4-3-2-1, building

(Run 1 Mile)

5-4-3-2-1, building

Note: 2nd wave should be heavier than 1st wave.

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

Strength
A1. Wall Assisted Handstand Hold 4×10 seconds shy of failure
A2. Shoulder Flexion or Hamstring mobilization 4×30-60 seconds
A3. Suitcase Carry Knee Lifts 4×10/side (AHAP)

Conditioning
3 rounds for time:
20 Alternating Dumbbell Snatches (50/35)
20 Alternating Dumbbell Goblet Lunges (50/35)
20 No Push Up Burpees