Friday January 27th

– No Midday 3.0

WOD

4 rounds for time:
20 Power Snatch (95/65)
50 Dbl-Unders

*Pack
4 rounds for time:
15 Power Snatch (95/65)
50 Dbl-Unders
*Pack
3 rounds for time:
20 Power Snatch (65/45)
30 Dbl-Unders or 100 Skips

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Shoulder Press
*Set 1 x 8 reps @ 6 PRE
*Set 2 x 6 reps @ 7 PRE
*Set 3 x 4 reps @ 8 PRE
*Set 4 x 8 reps @ 6 PRE
*Set 5 x 6 reps @ 7 PRE
*Set 6 x 4 reps @ 8 PRE
Rest 2 minutes b/t sets.

B. 3 rounds for time:
15 Power Cleans (95/65)
50 Dbl-Unders

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
3-Pos Power Snatch (HH+Hang+Floor)
*Set 1 x 1+1+1 x 2 @ 55%
*Sets 2-3 x 1+1+1 x 1 @ 60%
*Sets 4-5 x 1+1+1 x 1@ 65%

B. EMOM x 10 minutes
Min 1: Front Squat x 15 (75/55)
Min 2: Med Ball Sit Ups x 10

C. 3 sets of:
DB Front Raises x 15 reps (Light)
Rest 30 seconds
Banded Tricep Push Downs x 20 reps
Rest 30 seconds
V- Ups x 10-15 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
3-Pos Power Snatch (HH+Hang+Floor)
*Set 1 x 1+1+1 x 3 @ 60%
*Sets 2-3 x 1+1+1 x 2 @ 65%
*Sets 4-6 x 1+1+1 x 1@ 70%

B. EMOM x 10 minutes
Min 1: OH Squat x 15 reps (75/55)
Min 2: TTB x 12 reps

C. 3 sets of:
DB Lateral Raises x 15 reps (Light)
Rest 30 seconds
Single Arm DB Rows x 10/Arm (Heavy)
Rest 30 seconds
ISO DB Hold x 30s/Side
Rest 90 seconds

2-A-DAY

L2&L3

For time:
1000m row
25 Burpee Box Jumps (24/20″)
500m row
25 Burpee Box Jump
1000m row