Monday January 30th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 25 minutes
1000m/750m row
200m Med Ball Run (20/14)
15 (R) DB Push Press (45/35)
15 (L) DB Push Press

*Pack
AMRAP in 20 minutes
1000m/750m row
200m Med Ball Run (20/14)
15 (R) DB Push Press (35/25)
15 (L) DB Push Press
*Pup
AMRAP in 15-20 minutes
750m/500m row
200m Med Ball Run (Scale as needed)
15 (R) DB Push Press (Scale as needed)
15 (L) DB Push Press

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Back Squat
*Sets 1-2 x 4 reps @ 75%
*Sets 3-4 x 2 reps @ 80%

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

C. 3 sets of:
Strict Pull Ups x 5-7 reps
Rest 30 seconds
L-Seated DB Press x 6-8 reps
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
Back Squat
*Sets 1-2 x 4 reps @ 80%
*Sets 3-4 x 2 reps @ 85%

B. Every 90 seconds x 6 sets
Hang Snatch + Snatch Balance
*Sets 1-2 x 2+2 @ 70%
*Sets 3-4 x 2+2 @ 75%
*Sets 5-6 x 1+2 @ 80%

C. 3 sets of:
Legless Rope Climb x 1-2 reps
Rest 30 seconds
Strict HSPU x 6-8 reps (4/2″)
Rest 30 seconds
GHD Sit Ups x 15-20 reps
Rest 90 seconds

2-A-DAY

Level 2:
For time:
400m run
15 Power Snatch (115/85)
400m run
30 Burpees
400m run
15 Power Snatch (115/85)
400m run

Level 3:
For time:
400m run
15 Power Snatch (155/110)
400m run
30 Burpees
400m run
15 Power Snatch (155/110)
400m run