Friday September 15th

– Midday 3.0 from 10:30am-12:30pm

WOD

10 rounds for time:
30 Dbl-Unders
15 Pull Ups
30 Squats
100m run
Rest 2 minutes
TC 40 minutes

*Pack
8 rounds for time:
30 Dbl-Unders
15 Pull Ups
30 Squats
100m run
Rest 2 minutes
*Pup
6 rounds for time:
30 Dbl-Unders or 60 Single Skips
10 Banded Pull Ups or Ring Rows
20 Squats
100m run
Rest 2 minutes

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Snatch
*Sets 1-2 x 3 @ 7RPE
*Sets 3-4 x 2 @ 8RPE
*Sets 5-6 x 1 @ 9RPE

B. 5 rounds for time
30 Dbl-Unders
15 Pull Ups
30 Squats
100m run
Rest 2 minutes

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
3s Pause Back Squat
*Sets 1-2 x 4 reps @ 60%
*Sets 3-4 x 3 reps @ 65-70%
*Sets 5-6 x 2 reps @ 75-80%

B. Every 90 seconds x 6 sets
3-Pos Clean
*Sets 1-2 @ 60%-65%
*Sets 3-4 @ 70%
*Sets 5-6 @ 75%

C. 3 sets of:
TEMPO Strict Pull Ups x 3-5 reps @ 3131
Rest 30 seconds
BTN Snatch Grip Press x 12-15 reps
Rest 30 seconds
30s Hollow Hold + 15-20 Hollow Rocks
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Snatch Balance + OH Squat
*Sets 1-2 x 3+3 @ 60%
*Sets 3-4 x 2+2 @ 65-70%
*Sets 5-6 x 1+1 @ 75-80%

B. EMOM x 10 minutes
Min 1: 5 TTB + 3 Sq Snatch (165/115)
Min 2: 5 TTB + 5 OH Squats (165/115)

C. 3 sets of:
TEMPO Ring “Y” Rows x 8-10 reps @ 3131
Rest 30 seconds
Bent-Over DB Fly’s x 12-15 reps (Mod)
Rest 30 seconds
Wtd Chinese Planks x 60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

7 sets of:
In 2 minutes
20/15 Cal Row
STOH x Max reps (155/105)
Rest 1 minute b/t rounds

Level 3:

4 sets
800m run
Rest 3 minutes b/t sets
*Score will be your slowest time of the 4 sets.