Thursday-Saturday 190725-27 – Beginner/All Levels

Thursday 7/25
Strength
A. 5 minute EMOM: 1 Three Position Halting Snatch Deadlift (1 inch off floor, bottom of knee, hip)

B. 5 minute EMOM: 1 Power Snatch with 3 second Hold in Catch Position

C. Every 90 seconds for 10 rounds: 1 Power Snatch + 1 Hang Power Snatch, building

Friday 7/26
Strength
6-8 sets: 1 Hang Clean + 1 Thruster + 1 Split Jerk

Conditioning
15 minute EMOM:
M1: 5 Thrusters (115/75)
M2: 30-50 Double Unders
M3: 5 Split Jerks (AHAP)
M4: Rest

Saturday 7/27
Strength
Tempo Snatch Grip Romanian Deadlift 4×5-7 (30X1), building

Conditioning
For time:
Buy in: 1 Mile Run
+
30 Strict Pull Ups
30 Deadlifts (155/105)
+
Buy out: 200 Double Unders

Time Cap: 20 minutes

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

Strength
A. Find a 1 RM Turkish Get Up in 10 minutes
B. Find a Max Effort Ring Support Hold (Scaled: Box or Bar Support Hold)

Conditioning
12 Minute Alternating EMOM:
M1: 50 m Single Arm Overhead Carry (24/16)
M2: 10-12 Toes to Bar
M3: 200/175m Row