Thursday-Saturday 190822-24 – Experienced/All Levels

Thursday 8/22
A1. Bent Over Supinated Barbell Row 4×7, building
A2. Handstand Hold 4×20-30 seconds

Partner Conditioning
16 minute AMRAP:
20 Pull Ups
30 Box Jumps (24/20)
40 Ab-Mat Sit Ups

Note: Partition reps as desired with your partner.

Friday 8/23
Deadlift 4×8, building

Note: goal is to match heaviest weight from last week.

2 rounds for time:
20 Power Cleans (135/95)
20 Burpees to a 6 inch target

Saturday 8/24
Gymnastics Skill of Coaches Choice

For time and max meters:
2 minute Row (meters)
Rest 2 minutes
1 Mile Run
Rest 4 minutes
2 minute Row (meters)

Score = Total Meters and Mile Time.

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

A1. Tempo Jump Switch Split Squats (30X1) 4×5-7/side
A2. Single Arm Overhead Chaos Hold 4×30 seconds/side (AHAP)

10 minute AMRAP:
20 Alternating Dumbbell Snatches (50/35)
20 Overhead Dumbbell Walking Lunges (50/35)