Thursday/Friday 200220-21 – Experienced/All Levels

Thursday 2/20
Strength
A. 20 minute EMOM:
M1 – M5: Clean Pull + Hang Muscle Clean + Push Press
M6 – M10: Clean Pull + Hang Power Clean + Push Jerk
M11 – M15: Clean Pull + Hang Squat Clean + Push Jerk
M16 – M20: Clean and Push Jerk

B. Every 1:30 minutes for 5 sets: 3 Clean Pulls, building

Friday 2/21
Strength
Back Squat 5×5, building

Partner Conditioning
500/400 m Row (switch every 250/200 m)
Rest 1 minute
1000/800 m Row (switch every 250/200 m)
Rest 1:30 minute
1500/1200 m Row (switch every 250/200 m)
Rest 2 minutes
1,000/800 m Row (switch every 500/400 m)

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

Strength
A1. Barbell Floor Press 3×10, building
A2. Strict Pull Ups 3 sets of 2-3 reps shy of failure

Conditioning
Complete 4 rounds for time:
5 Power Snatches (95/65)
10 Pull Ups
15 Push Ups

Time Cap: 8 minutes