Sunday 191103 – Experienced

Strength
Muscle Snatch 5×3, building

Power Snatch 5×2, building

Conditioning
3 rounds for time:
10 Power Snatches (75/55)
10 Overhead Alternating Reverse Lunges (75/55)
50 Double Unders

Time Cap: 7 minutes

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

Monday 11/4
Strength
Tempo Bench Press (31X1) 4×8, building

Conditioning
18 minute alternating EMOM:
M1: ME Strict Pull Ups
M2: ME Echo Bike Cals
M3: ME Ring Dips
M4: ME Alternating Dumbbell Hang Clean and Jerk (50/35)
M5: ME Mountain Climbers
M6: Rest

Note: increase reps every round.

Tuesday 11/5
Strength
A1. Dual Kettlebell Cossack Squat 4×6/side
A2. Box Jump with 90 degree turn 4×4/side

Conditioning
5 rounds of 1 minute AMRAP:
5 Back Squats (from floor, 185/125)
Calories on Rower with Remaining Time
Rest 2 minutes