Thursday/Friday 200116-17 – Beginner

Thursday 1/16
Strength
30 minute EMOM:
M1 – M5: 1 Snatch Deadlift to Hip + 1 Hang Snatch Pull
M6 – M10: 1 Snatch Pull + 1 Hang Power Snatch
M11 – M20: 1 Power Snatch + 1 Overhead Squat
M21 – M30: 1 Squat Snatch

Friday 1/17
Strength
Deadlift 6×3, building

Partner Conditioning
16 minute AMRAP:
8 Hang Power Cleans (95/65)
8 Burpees Over Bar

Note: Alternate Rounds with partner.

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

Gymnastics Skill
10 minutes of Kipping Practice

Conditioning
5 minute AMRAP:
5 Toes to Bar
5 Box Jumps (24/20)
10 Air Squats

Rest 5 minutes

5 minute AMRAP:
10 Wall Balls (20/14)
10/8 Calorie Row

Rest 5 minutes