Saturday September 23rd

– Midday 3.0 from 9:30am-11:30am
– Team Series Event 2&4 will be running during TCP at 11:30am-1:00pm
– Sunday will be a programmed Team Series Event 3 for all classes.

WOD

A. 1 set of:
Hang Squat Snatch x 5 reps @ 40-50%
B. 2 sets of:
Hang Squat Snatch x 3 reps @ 50-60%
C. 5 sets of:
Hang Squat Snatch x 1 rep

*Build to a Heavy Single or a new 1RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Hang Power Snatch 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 6 sets
Sumo Deadlift
*Sets 1-2 x 6 reps @ 60%
*Sets 3-4 x 6 reps @ 65%
*Sets 5-6 x 4 reps @ 70%

B. 5 rounds for time:
30 Second L-Sit
30/20 Cal Row
*Accumulate 60s each round of a L-Sit Hold.

C. 2 sets of ” Building Horse Shoes”
DB Tate Press x 15 reps
DB Skull Crushers x 15 reps
DB Roll Back Extensions x 15 reps
DB Floor Press x 15 reps
Rest 90 seconds
*All sets must be unbroken.

Level 3: Self led Warm-Up.

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

B. 5 rounds for time:
60 Second L-Sit
30/20 Cal Row
*Accumulate 60s each round of a L-Sit Hold.

C. Complete
Banded Good Mornings x 100 reps
Barbell Shoulder Press x 100 reps (Empty)
Banded Hollow Pull Aparts x 100 reps

2-A-DAY

Rest Day