Monday January 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
15.12.9
Thrusters (135/95)
Muscle Ups

*Pack
12.9.6
Thrusters (115-135/75-95)
Muscle Ups
— or —
15.12.9
Thrusters (95-115/65-85)
CTB Pull Up
Ring Dip
*Pup
15.12.9
Thrusters (Scale as needed)
Banded Pull Up
P-Bar Dip or Push Up

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Front Squat
*Sets 1-2 x 5 reps @ 70%
*Sets 3-4 x 3 reps @ 75%

B. Every 90 seconds x 5 sets
Pause P.Snatch (BTK) + Hang P.Snatch
*Sets 1-2 x 1+3 @ 60%
*Sets 3-4 x 1+2 @ 65%
*Set 5 x 1+1 @ 70%

C. 3 sets of:
HS Hold x 30-45 seconds
Rest 30 seconds
Box HSPU x 5-10 reps (Challenging)
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Front Squat
*Sets 1-2 x 5 reps @ 70%
*Sets 3-4 x 3 reps @ 75%

B. Every 90 seconds x 6 sets
Pause Snatch (BTK) + Hang Snatch
*Sets 1-2 x 1+3 @ 65%
*Sets 3-4 x 1+2 @ 70%
*Sets 5-6 x 1+1 @ 75%

C. 3 sets of:
Wall Facing HS Hold x 45-60 seconds
Rest 30 seconds
Wtd P-Bar Dips x 6-8 reps (Moderate – Tough)
Rest 30 seconds
GHD Sit Ups x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:
3 rounds for time:
25 KB Swings (1.5/1pd)
20 Wall Balls (20/14)
15 Burpees
10 Box Jumps (24/20″)
400m run

Level 3:
3 rounds for time:
30 KB Swings (1.5/1pd)
25 Wall Balls (30/20)
20 Burpees
15 Box Jumps (30/24″)
10 HSPU
500m row