Monday Dec 28th

There is Midday 3.0 from 10;30am-12:30pm

WOD

For time:
100 Squats
50 KB Swings (1.5/1pd)
75 Squats
30 KB Swings
50 Squats
10 KB Swings

*Pack
75 Squats
30 KB Swings (1.5/1pd)
50 Squats
20 KB Swings
25 Squats
10 KB Swings
*Pup
50 Squats
30 KB Swings (Scale as needed)
30 Squats
20 KB Swings
10 Squats
10 KB Swings

Cashout: 2 sets
DB Hollow Hold x 30 seconds
V-Snaps x 10-20 reps
Rest 1 minute

Strength

L1: Class Warm-up.
A. 6 sets of:
Back Squat
Set 1 x 8 @ 5 RPE
Set 2 x 6 @ 6 RPE
Set 3 x 4 @ 7 RPE
Set 4 x 8 @ 6 RPE
Set 5 x 6 @ 7 RPE
Set 6 x 4 @ 8 RPE
B. For time:
50 Squats
30 KB Swings (1.5/1pd)
30 Squats
20 KB Swings
10 Squats
10 KB Swings

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
3-Pos Snatch (HH+Hang+Floor)
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-4 @ 70%
B. Every 2 minutes x 4 sets
Back Squat x 6 reps @ 65%
C. 3 sets of:
RDL x 5 @ 90% of Snatch
Rest 2 minutes

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
3-Pos Snatch (HH+Hang+Floor)
*Set 1 @ 60%
*Set 2 @ 65%
*Sets 3-5 @ 70%
B. Every 2 minutes x 4 sets
Back Squat x 6 reps @ 70%
C. 3 sets of:
RDL x 5 @ 100% of Snatch
Rest 2 minutes

2-A-DAY

For time:
60 Cal Row
10 Power Snatch (135/95)
40 Cal Row
10 Power Snatch
20 Cal Row
10 Power Snatch

L2:
50 Cal Row
10 Power Snatch (115/85)
30 Cal Row
10 Power Snatch
10 Cal Row
10 Power Snatch