Thursday/Friday 191205-06 – Experienced

Thursday 12/5
Strength
Every 1:45 minutes for 6 sets: 5 Touch and Go Power Clean, building

Conditioning
Complete 3 rounds of 3 minute AMRAP:
5 Hang Power Clean (115/75)
5 Shoulder to Overhead (115/75)
25 Double Unders

Rest 3 minutes

Friday 12/6
Strength
Tempo Back Squats, building across all set

3×3 (33X1)

3×2 (22X1)

3×1 (20X1)

Conditioning
Rowing “Helen”
3 rounds for time:
500 m Row
21 American Kettlebell Swings (24/16)
12 Pull Ups

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

Strength
Tempo Bench Press (31X1) 5×5, building

Note: Match or beat last week’s weight.

Conditioning
3 rounds for time:
25 Push Ups
20 Toes to Bar (Rx+ 10 Bar Muscle Ups)
15 Box Jump Overs (24/20)