Thursday-Saturday 190801-03 – Beginner/All Levels

Thursday 8/1
Strength
30 minute EMOM:
M1 – M5: 1 Five second Snatch Deadlift
M6 – M10: 1 Power Snatch with 3 second pause in the catch
M11 – M30: 1 Power Snatch

Friday 8/2
Strength
Find a 1RM of the following complex: 3 Hang Cleans + 3 Split Jerks

Partner Conditioning
3 rounds for time:
30 Hang Power Cleans (95/65)
30 Thrusters (95/65)

Saturday 8/3
Strength
Tempo Snatch Grip Romanian Deadlifts 4×7 (21X1), building

Note: match last week’s weight.

Partner Conditioning
10 rounds for time:
20 Double Unders
10 Deadlifts (115/75)
5 Pull Ups

Note: Alternate rounds with partner.

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

Strength
A1. Single Leg Kettlebell Circles 3×3 per side and direction
A2. Slow Motion Reverse Lunges with Knee Lift 3×8/side

Conditioning
12 minute AMRAP:
12 Alternating Dumbbell Snatches (50/35)
10 Alternating Dumbbell Box Step Ups (24/20)
10/8 Calorie Row