Saturday September 16th

– Midday 3.0 from 9:30am-11:30am

WOD

A. 2 sets of:
Hang Power Clean x 5 reps @ 50-60%
B. 1 set of:
Hang Power Clean x 3 reps @ 60-70%
C. 5 sets of:
Hang Power Clean x 3 reps

*Build to a Heavy Triple or a new 3RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Hang Power Clean x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Should Press
*Sets 1-2 x 6 reps @ 65%
*Sets 3-4 x 6 reps @ 70%
*Sets 5-6 x 4 reps @ 75%

B. 8 rounds for time:
30 Dbl-Unders
10 Pull Ups
30 Squats
100m run
Rest 2 minutes

C. Complete
Banded Tricep Push Downs x 100 reps
Hollow Rocks x 100 reps
Banded Pull Aparts x 100 reps

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 6 reps @ 65%
*Sets 3-4 x 6 reps @ 70%
*Sets 5-6 x 4 reps @ 75%

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

C. Complete
Banded Tricep Push Downs x 100 reps
Hollow Rocks x 100 reps
Banded Pull Aparts x 100 reps

2-A-DAY

Rest Day