Thursday-Saturday 190718-20 – Beginner/All Levels

Thursday 7/18
Strength
25 minute EMOM:
M1-5: 1 Muscle Snatch + 1 Quarter Squat with 5 second pause
M6-10: 1 Snatch High Pull + 1 Hang Power Snatch with 3 second pause in the catch
M11-M25: 2 Touch and Go Power Snatches

Friday 7/19
Strength
6-8 sets of the following: 2 Hang Cleans + 2 Push Presses + 1 Split Jerk

Partner Conditioning
20 minute AMRAP:
60 Hang Power Cleans (75/55)
60 Dumbbell Box Step Ups (50/35 and 24/20″)

Saturday 7/20
Strength
Barbell Romanian Deadlifts 4×7, building

Partner Conditioning
14 minute AMRAP:
7 Dual Kettlebell Deadlifts (2×24/2×16)
7 Pull Ups
14/11 Calorie Row

Note: Alternate rounds with your partner.

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

Strength
A1. Ring Support Hold 3×10 seconds shy of failure
A2. Hanging Strict Leg Raises 3×8-10

Conditioning
10 minute AMRAP:
10 Alternating Dumbbell Snatches (50/35)
5/side Single Arm Overhead Dumbbell Sit Ups
10 No Push Up Burpees