SWOD Friday June 29th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Deadlift
*Sets 1-2 x 4 reps @ 7RPE
*Sets 3-4 x 2 reps @ 8RPE
*Sets 5-6 x 10 reps @ 6RPE

B. 4 rounds for time:
20 Sit Ups
20 Thrusters (65/45)
45 Dbl-Unders

Level 2:

A. Every 2 minutes x 6 sets
Squat Snatch + OH Squat
*Sets 1-2 x 3+4 @ 60-65%
*Sets 3-4 x 2+3 @ 75%
*Sets 5-6 x 1+2 @ 80%

B. Every 90 seconds x 5 sets
Clean Pulls x 3 reps @ 90%

C. For time:
21.18.15.12.9.6.3
KB Swings (1.5/1pd)
Box Jumps Overs (24/20″)

D. 3 sets of:
Goblet Lateral Lunge x 12 Alt reps
Rest 30 seconds
Overhead Banded Tricep Extensions x 25 reps
Rest 30 seconds
L-Sit Over & Backs x 60 seconds
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Bounding Broad Jumps
Min 2: 10s Ring Support + 10s Dip Support

B. Every 2 minutes x 6 sets
Clean Wave off Blocks (Mid Thigh)
*Sets 1&4 x 4 reps @ 65%
*Sets 2&5 x 3 reps @ 70%
*Sets 3&6 x 2 reps @ 75%

C. EMOM x 10 minutes
Power Snatch + Hang Power Snatch + Snatch Balance
*Sets 1-5 @ 70% of Last weeks complex
*Sets 6-10 @ 75%

D. 5 rounds for time
20 GHD Sit Ups
3 Legless Rope Climbs

E. 3 sets of
KB Windmill + Press x 10 reps/Arm
20 Sandbag Squats (150/100)
Hollow Rocks x 30 reps
Rest 90 seconds