SWOD Friday February 1st

STRENGTH

Level 2:

A. Every 2 minutes x 6 sets
Clean & Jerk x 1 rep
*Sets 1-2 @ 70-75% of 1RM C&J
*Sets 3-4 @ 80%
*Sets 5-6 @ 85-90%

B. 3 sets of:
10 Ring Dips
1 Rope Climb
10 TTB
1 Rope Climb
Rest 2 minutes

C. 4 rounds for time:
50 Dbl-Unders
3 Sandbag Cleans (150/100)
6 Sandbag Squats
50ft Sandbag Carry

D. Complete
2 minute of Wall Facing HS Hold
*Break as needed.

Level 3:

A. EMOM x 6 minutes
Min 1: Bike x 45s @ EZ Pace
Min 2: Jump Squat x 4 reps @ 30% of 1RM

B. Every 90 seconds x 5 sets
Hang Clean + Split Jerk
*Sets 1-2 x 2+2 @ 70-75% of 1RM C&J
*Sets 3-5 x 2+2 @ 80-85%
*Set 6 x 2+2 @ 75%

C. For time:
250m row
15 Box Jump Overs (30/24″)
15 Devils Press (50/35)
15 Box Jump Overs
250m row

D. Complete
5 minute of Sandbag Bear Hug (150/100)
*Break as needed.