– No Midday 3.0
STRENGTH
Level 1:
Do the Class.
Level 2:
A. Every 2 minutes x 6 sets
Power Clean
*Sets 1-2 x 6 reps @ 60%
*Sets 3-4 x 4 reps @ 65%
*Sets 5-6 x 2 reps @ 70%
B. EMOM x 10 minutes
Min 1: Snatch Pulls x 5 reps @ 80%
Min 2: Snatch Grip BTN Press x 10 reps (Light)
C. For time
“Randy”
75 Snatches (75/55)
D. 3 sets of:
TGU x 3-5 reps/Side
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 30 seconds
WTD Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds
Level 3:
A. EMOM x 6 minutes
Min 1: 5 Jump Squats @ 20% of 1RM
Min 2: Wall Facing HS Hold x 30 seconds
B. Every 2 minutes x 6 sets
Snatch Off Blocks (ATK) x 2 reps
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-6 @ 70%
C. 3 rounds for time:
10 (R) Hang DB Squat Snatch (55/40)
5 Bar Muscle Ups
10 (L) Hang DB Squat Snatch
5 Bar Muscle Ups
D. 3 sets of:
Snatch Grip Bent-Over Row x 15 reps @ 50%
Rest 30 seconds
Skater Squats x 8-10 reps/Leg
Rest 30 seconds
WTD Plank Hold x 60 seconds
Rest 90 seconds