Sunday 190811 – Experienced

Strength
A1. Front Rack Tempo Split Squat (30X1) 4×5/side, building
A2. Single Arm Suitcase Barbell Hold 4×20-30 seconds/side (AHAP)

Conditioning
2 rounds for time:
40 Alternating Dumbbell Snatches (50/35)
40 Alternating Dumbbell Box Step Ups (24/20)

Here’s what’s on tap for Monday and Tuesday’s Experienced classes:

Monday 8/12
Strength
A. Push Jerk: 3×2-3 reps shy of failure and/or technical breakdown (80% of 5 RM)
B. Weighted Pull Ups: 3×2-3 reps shy of failure and/or technical breakdown (70% of 3 RM)

Conditioning
8 minute AMRAP:
5 Ring Dips
5 Pull Ups
5 Burpees

Tuesday 8/13
Strength
Every 2 minutes for 6 sets, complete:
3 Tempo Back Squat, across (40X1)

Note: goal is to do all 6 sets at heaviest weight lifted last week.

Partner Conditioning
3 rounds for time of:
20 Deadlifts (135/95)
20 Hang Squat Cleans
40/32 Calorie Row

Note: partition reps as desired with your partner. Time Cap: 18 minutes