– Midday 3.0 from 10:30am-12:30pm
STRENGTH
Level 1: Class Warm-Up.
A. Every 2 minutes x 6 sets
Push Press
*Sets 1-2 x 5 reps @ 7RPE
*Sets 3-4 x 3 reps @ 7RPE
*Sets 5-6 x 1 rep @ 7RPE
B. For Time:
12.9.6
Hang Squat Clean (135/95)
Burpee CTB Pull Up
Level 2: Self led Warm-Up.
A. Every 2 minutes x 8 sets of:
Clean + Front Squat
*Sets 1-8 x 1+1 @ 90% of 1RM C&J
B. Complete
10 Unbroken Power Clean (135/95)
Rest 60 seconds
15 Unbroken Power Clean (115/85)
Rest 60 seconds
20 Unbroken Power Clean (95/65)
C. EMOM x 12 minutes
Min 1: Russian Dips x 3-5 reps
Min 2: HS Shoulder Taps x 10-12 Alt reps
Min 3: WTD Hollow Rocks x 30 seconds
Level 3: Self led Warm-Up.
A. Every 90 seconds x 4 sets
3-Pos Clean (135/95)
Tall Landing Box Jump x 3 reps
B. Every 2 mins x 5 sets; Off Blocks (Knee)
Clean x 2 reps
*Set 1 @ 75%
*Set 2 @ 80%
*Set 3 @ 85%
*Sets 4-5 @ Heavy Set
C. Every 2 minutes x 4 sets
Front Squat x 3 reps @ 80%
D. 4 sets of:
KB Windmills x 5 rep/Side
Rest 30 seconds
Sandbag Hold x 60 seconds (150/100)
Rest 60 seconds
2-A-DAY
Level 2:
Against a 4 minute Clock
20 KB Swings (1.5/1pd)
10 TTB
Thrusters
*Round 1 x 12 reps (95/65)
*Round 2 x 15 reps
*Round 3 x 18 reps
*Round 4 x 21 reps
*Round 5 x 24 reps
Level 3:
For time:
10.20.30.40.50
Cal Row
*15 BBJO b/t (24/20″)