Thursday-Saturday 190905-07 – Experienced/All Levels

Thursday 9/5
Strength
A1. Kettlbell See-Saw Row 4×8-10/side, building
A2. Handstand Hold 4×20-30 seconds

Conditioning
2 rounds for time:
25 Toes to Bar
25 Hang Single Arm Dumbbell Clean and Jerks (50/35)

Time Cap: 10 minutes

Friday 9/6
Strength
Deadlift 8-8-7-6-6, building

Partner Conditioning
12 minute AMRAP:
30 Burpees to a 6 inch target
30 Back Squats, from the floor (135/95)

Saturday 9/7
Strength
Gymnastics Skill of Coaches Choice

Conditioning
For time:
1500/1200 m Row
1 Mile Run
1500/1200 m Row

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

Strength
A1. Max Wattage Assault Bike 4×10-15 seconds
A2. Single Leg Lateral Hop with 2 second pause 4×4/side
A3. Supinated Tuck Hold 4×20-30 seconds

Conditioning
10 minute AMRAP:
10 Hang Power Cleans (115/75)
10 Alternating Front Rack Reverse Lunges (115/75)
50 Double Unders