Sunday 190818 – Experienced

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

Conditioning
12 minute alternating EMOM:
M1: ME Alternating Single Arm Russian Kettlebell Swings (24/16)
M2: ME Single Arm Kettlebell Front Rack Walking Lunges (24/16)
M3: ME Box Step Overs (24/16)

Note: must increase reps every round.

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

Monday 8/19
Strength
A. Push Jerk: 3×2-3 reps shy of failure and/or technical breakdown (85% of 5 RM)
B. Weighted Pull Up: 3×2-3 reps shy of failure and/or technical breakdown (75% of 3 RM)

Conditioning
3 rounds of 1:30 minute AMRAP:
7 Hang Power Snatch (95/65)
21 Double Unders
Rest 3 minutes

Tuesday 8/20
Strength
Back Squat 4-4-3-3-2-2, building

Conditioning
For time:
50/40 Calorie Row
+
2 rounds:
25 Wall Balls (20/14)
25 Dual Dumbbell Deadlifts (2×50/2×35)

Time Cap: 8 minutes