SWOD Friday November 24th

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Clean + Push Press + Push Jerk
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%
*Sets 5-6 @ 80%

B. Every 90 seconds x 4 sets
Snatch Pulls x 4 reps
*Sets 1-2 @ 75%
*Set 3 @ 85%

C. 3 sets of:
Clean Grip Bent-Over Rows x 6-8 reps (Mod)
Rest 30 seconds
Hip Extensions x 15-20 reps
Rest 30 seconds
Plank Plate Slides x 30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Barbell Jump Squats x 3 reps @ 20% of 1RM
Banded Russain KB Swings x 6 reps (1.5/1pd)

B. Every 2 minutes x 6 sets; Off Blocks (ATK)
Clean Pull+ Power Clean
*Sets 1-2 x 2+2 @ 65-70%
*Sets 3-4 x 1+2 @ 75-80%
*Sets 5-6 x 1+2 @ Heavy Set for the Day

C. 3 sets of:
Sandbag Bear Hug Hold x 60 seconds (150/100)
Rest 30 seconds
Snatch Grip BTN Press x 10-15 reps (Light)
Rest 30 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

“Fran”
21.15.9
Thrusters (95/65)
Pull Ups

Level 3:

Row for 30 minutes
*Every 5 minutes complete
12 Wall Balls (30/20)
6 Strict HSPU (4/2″)
3 Strict Muscle Ups