– Midday 3.0 from 10:30am-12:30pm
STRENGTH
Level 1:
Do the Class.
Level 2:
A. Every 2 minutes x 5 sets
Pause Front Squat x 3 reps
*Sets 1-3 @ Heavy Set for the Day.
*Sets 4-5 @ 90% of Heavy Set.
B. Every 2 minutes x 6 sets
Snatch Pull + Snatch + Hang Snatch
*Set 1 x 1+2+1 @ 65%
*Sets 2-3 x 1+1+1 @ 70%
*Sets 4-6 x 1+1+1 @ 75%
C. 4 sets of:
Negative HSPU Complex
3 TEMPO Lowers @ 3s Down
3-5 Strict HSPU or DB Press
3 TEMPO Lowers @ 3s Down
Rest 1-2 minutes
D. 3 sets of:
DB Roll Back Extensions x 8-10 reps
Rest 30 seconds
Plank Plate Slides x 60 seconds
Rest 90 seconds
Level 3:
A. EMOM x 6 minutes
Min 1: 3 Pos Power Snatch @ 40-50%
Min 2: 45s Assault Bike @ EZ Pace
B. Every 90 seconds x 5 sets
Pause Snatch DL (BTK) + Snatch
*Sets 1-5 x 1+1 @ 75% of 1RM Snatch
*No foot movement on Snatch
C. Every 3 minutes x 3 sets
Pause Back Squat
*Set 1 x 5 reps @ 70% of 1RM
*Set 2 x 4 reps @ 75%
*Set 3 x 3 reps @ 80%
*3 second pause in the bottom of each Squat
D. 3 sets of:
Snatch Pulls
*Set 1 x 5 reps @ 80%
*Set 2 x 4 reps @ 85%
*Set 3 x 3 reps @ 90%
Rest 30 seconds
DB Step Ups x 10 reps/Leg
Rest 30 seconds
Band Supported Chinese Plank x 60 Seconds
Rest 90 seconds