Sunday 190908 – Experienced

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

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

Monday 9/9
Strength
A. Push Jerk: In 15 minutes find a 5 RM
B. Weighted Pull Up: In 10 minutes, find a 3 RM.

Compare to 8/5/19.

Partner Conditioning
3 rounds for time:
20 Ring Dips
20 Chest to Bar Pull Ups
40 Calorie Row

Tuesday 9/10
Strength
Back Squat: Find a 3 RM for the day.

Conditioning
Complete 4 sets of 1:30 minute AMRAP:
30 Wall Balls (20/14)
15 Power Snatches (95/65)
Rest 3 minutes

Note: Pick up where you left off each round.