Monday March 7th

– Midday 3.0 from 10:30am-12:30pm

WOD

Split Jerk
1-1-1-1-1

A. 2 sets of:
Split Jerk x 3 reps @ 40-50%
B. 2 sets of:
Split Jerk x 2 reps @ 50-60%
Suggested Increases:
Set 1 x 1 @ 70%
Set 2 x 1 @ 75%
Set 3 x 1 @ 80%
Set 4 x 1 @ 85%
Set 5 x 1 @ 90% +
* Pack – 5 sets x 3 reps @ 60-85%+
* Pups – 5 sets x 5 reps @ 50-60 % Effort

CashOut:
3 sets of:
20 Second Hollow Hold
40 Second Plank Hold
Rest 1 minute

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 4 minutes
Deadlift
*Set 1 x 7 @ 65% of 3RM
*Set 2 x 5 @ 70%
*Set 3 x 3 @ 75%

B. EMOM x 10 minutes
Min 1: 10 BJO (24/20″)
Min 2: Strict HSPU
* If you dont have S.HSPU, pick a progression and rep
scheme that will challenge you for all 5 sets

C. 3 sets
GH Raises x 5-8 reps
Rest 30 seconds
Ruskin KB Swing x 12 (2/1.5pd)
Rest 2 minutes

L3: Self led Warm-up.
A. Every 4 minutes
Deadlift
*Set 1 x 7 @ 70% of 3RM
*Set 2 x 5 @ 75%
*Set 3 x 3 @ 80%

B. EMOM x 10 minutes
Min 1: 10 BJO (30/24″)
Min 2: Strict HSPU
* Pick a rep scheme that will challenge you for all 5 sets

C. 4 sets:
GH Raises x 5-8 reps
Rest 30 seconds
Rusain KB Swing x 15 (2/1.5pd)
Rest 2 minutes

2-A-DAY

For time:
9.15.21 reps of:
Cal Row
Power Snatch (115/85)

L3&L2