Sunday March 27th

– Midday 3.0 from 10:30am-2:00pm

WOD

Hang Power Snatch
5-5-5-5-5

Take this time to Build to a 5RM Hang Power Snatch for the Day.

* Pack – Hang Power Snatch x 5 reps
Build to a set of 5 reps that feels heavy for the day.
* Pup – Hang Power Snatch x 5 reps
Take this time to fine tune and get comrtable with
the techniuqe.

CashOut:
200m run
20 Box Jump Overs
20 Sit Ups
200m run

Strength

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 mins x 5 sets
Bench Press
*Sets 1 @ 70% x 6
*Sets 2-3 @ 75% x 4
*Sets 4-5 @ 80% x 2
Based of 1RM Bench Press

B. Every 2 mins x 4 sets
Strict Pull Ups (Wtd if you can)
*Set 1 x 6 reps
*Set 2 x 4 reps
*Sets 3-4 x 2 reps

C. Complete
100m (R) OH Waiters Walk (1.5/1pd)
100m (L) OH Waiters Walk (1.5/1pd)
200m Front Rack Carry (1.5/1pd)
400m Sled Walk (135/90)

L3: Self led Warm-Up.
A. Every 2 mins x 6 sets
Bench Press
*Sets 1-2 @ 75% x 6
*Sets 3-4 @ 80% x 4
*Sets 5-6 @ 85% x 2
Based of 1RM Bench Press

B. Every 2 mins x 4 sets
Wtd Pull Ups
*Set 1 x 6 reps
*Set 2 x 4 reps
*Sets 3-4 x 2 reps

C. Complete
100m (R) OH Waiters Walk (1.5/1pd)
100m (L) OH Waiters Walk (1.5/1pd)
200m Front Rack Carry (1.5/1pd)
400m Sled Walk (135/90)

2-A-DAY

Rest Day.