SWOD Friday December 7th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Back Squat Wave
*Set 1 x 5 reps @ 70%
*Set 2 x 1 rep @ 80%
*Set 3 x 5 reps @ 75%
*Set 4 x 1 rep @ 85%
*Set 5 x 5 reps @ 80%
*Set 6 x 1 rep @ 90%

B. Every 2 minutes x 5 sets
Bench Press
*Sets 1-3 @ 6RM for the Day
*Sets 4-5 x 4 reps @ 90% of 6RM

C. Every 5 minutes x 5 sets
9 BBJO (24/20″)
15 DB Thrusters (35/25)
21 Cal Row

D. 3 sets of:
GHD Extension x 10-12 reps
Rest 60 seconds
Wtd Chinese Plank x 60 seconds
Rest 60 seconds

Level 3:

A. Every 2 minutes x 6 sets
Snatch Balance + OH Squat
*Sets 1-4 x 1+1 @ Max for the Day
*Sets 5-6 x 2+2 @ 70% of Max

B. EMOM x 5 minutes
Power Snatch x 3 TnG @ 60-70%

Rest 1 minute –

EMOM x 5 minutes
Power Snatch x 3 TnG @ Max for the Day

C. For time:
4km Bike
21 Dbl KB Snatch (1.5/1pd)
2km Bike
15 Dbl KB Snatch
1km Bike
9 Dbl KB Snatch

D. 3 sets of:
Clean Grip RDL x 6-8 reps
Rest 30 seconds
Ring “Y” Rows x 8-10 reps
Rest 30 seconds
L-Sit Pumps x 30 seconds
Rest 90 seconds