– No Midday 3.0
WOD
For time:
30 Cal Row
20 Burpee Box Jump Overs (30/24″)
10 Power Cleans (185/135)
*Pack
For time:
30 Cal Row
20 Burpee Box Jump Overs (24/20″)
10 Power Cleans (155/105)
*Pup
For time:
20 Cal Row
15 Burpee Box Jump Overs (Scale as needed)
10 Power Cleans (Scale as neededd)
STRENGTH
L1: Class Warm-Up.
A. EMOM x 10 minutes
Min 1: Seated DB Press x 6-8 reps
Min 2: P-Bar Dips x 6-8 reps
*DB Press @ 6-7 RPE
B. Every 2 minutes x 5 sets
Reverse Barbell Lunge
*Sets 1-2 x 8 reps/Leg @ 7RPE
*Sets 3-4 x 6 reps/Leg @ 7RPE
C. For Time:
400m run
20 Burpee Box Jump Overs (24/20″)
10 Power Cleans (135/95)
L2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Back Squat
*Sets 1-2 x 6 reps @ 70%
*Sets 3-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%
B. EMOM x 12 minutes
Min 1: Russian KB Swings x 15 reps (2/1.5pd)
Min 2: Ring Dips x 10-12 reps
Min 3: TTB x 12-15 reps
C. 3 sets of:
Reverse Deficit Lunge x 20 Alt reps (Tough)
Rest 30 seconds
3D Banded Pull Aparts x 15 reps
Rest 30 seconds
Seated L-Sit Hold x Max Effort
Rest 90 seconds
L3: Self led Warm-Up.
A. 4 sets of:
Hang Muscle Snatch + OHSq
*Sets 1-2 x 3+3 @ 45-50%
*Sets 3-4 x 1+2 @ 50-55%
Rest 90 seconds b/t sets
B1. Every 2 minutes x 3 sets
High Hang Snatch x 3 reps @ 65-70%
B2. Every 2 minutes x 3 sets
Hang Snatch (ATK) x 2 reps @ 70-75%
B3. Every 2 minutes x 3 sets
Hang Snatch (BTK) x 1 @ 75-80%
C. 3 sets of:
Snatch Pulls x 5 reps @ 80%
Rest 30 seconds
Wtd P-Bar Dips x 6-8 reps
Rest 30 seconds
Wtd Chinese Plank Hold x 45-60 seconds
Rest 90 seconds
2-A-DAY
Level 2:
For Time:
20 Bar Facing Burpees
200m run
10 Hang Power Snatch (135/95)
200m run
20 Bar Facing Burpees
Level 3:
For Time:
15.12.9
Front Squat (BWT)
CTB Pull Ups
Ring Dips