Thursday-Saturday 190801-03 – Experienced/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)(115/75)
30 Thrusters (95/65)(115/75)

Saturday 8/3
Strength
A1. Single Leg Contralateral Dumbbell Romanian Deadlift 3×7/side
A2. Bent Over Supinated Barbell Row 3×7, building

Conditioning
16 minute alternating EMOM:
M1: ME Dumbbell Box Step Ups (50/35)
M2: ME Chest to Bar Pull Ups
M3: ME Calorie Row
M4: Rest

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

Strength
A1. Dual Dumbbell Farmers Style Tempo Split Squat 4×5/side (30X1)
A2. Single Arm Plank 4×20-30 seconds per side

Conditioning
10 rounds for rime:
8 Alternating Reverse Lunges
8 Alternating Single Arm Russian Kettlebell Swings (24/16)
8 Alternating Single Arm No Push Up Burpees