Sunday March 13th

– Midday 3.0 from 10:30am-2:00pm

Skill:
3 sets:
10-15 Hip Extensions
30-60 second HS Hold
Rest 60 seconds

WOD

5 rounds for time:
10 KB Swings (1.5/1pd)
12 Push Ups
20 Stationary Goblet Lunges (1.5/1pd)

*Pack
4 rounds
*Pup
4 rounds
10 KB Swings (Scale as needed)
10 Push Ups
20 Stationary Lunges

Strength

L1: Class Warm-up.
A. 4 sets of:
H.Power Clean + Push Press
*Set 1 x 2+2 @ 6 RPE
*Set 2 x 2+1 @ 7 RPE
*Set 3 x 2+2 @ 7 RPE
*Set 4 x 2+1 @ 8 RPE
Rest 2 minutes between

B. 3 rounds for time:
10 KB Swings
10 Push Ups
200m run

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
P.Clean + P.Jerk + Split Jerk
*Sets 1 @ 60% x 2+2+2
*Sets 2-3 @ 65% x 2+1+1
*Sets 4-5 @ 70% x 1+1+1
Based of 1RM P.Clean

B. Every 2 mins x 4 sets
3 H.P.Snatch + 2 OH Squats
* 70% of 1RM P.Snatch

C. Every 3 mins
Front Squat
*Set 1 x 10 @ 60%
*Set 2 x 8 @ 65%
*Set 3 x 6 @ 70%
*Set 4 x 4 @ 75%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
P.Clean + P.Jerk + Split Jerk
*Sets 1-2 @ 65% x 2+2+2
*Sets 3-4 @ 70% x 2+1+1
*Sets 5-6 @ 75% x 1+1+1
Based of 1RM P.Clean

B. Every 2 mins x 4 sets
3 H.P.Snatch + 2 OH Squats
* 75% of 1RM P.Snatch

C. Every 3 mins
Front Squat
*Set 1 x 10 @ 65%
*Set 2 x 8 @ 70%
*Set 3 x 6 @ 75%
*Set 4 x 4 @ 80%

2-A-DAY

REST DAY