SWOD Friday November 3rd

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Snatch DL (BTK) + Pause Snatch (ATK) + Snatch Balance
*Sets 1-3 x 3+2+1 @ 60-65%
*Sets 4-6 x 1+2+3 @ 70%

B. Every 3 minutes x 4 sets
Shoulder Press x 10 reps
*Sets 1-2 @ Moderate
*Sets 3-4 @ Tough

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 90 seconds x 5 sets
5 Barbell Jump Squats (95/65)
10 Russain KB Swings (2/1.5pd)

B. Every 2 minutes x 5 sets; Off Blocks (ATK)
Clean Pull + Power Clean + Push Press
*Sets 1-2 x 3+2+3 @ 70% of 1RM P.Clean
*Sets 3-5 x 2+2+2 @ 75%

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

2-A-DAY

Level 2:

4 rounds for time:
30/20 Cal Row
20 GHD Sit Ups (Only to 90)

Level 3:

3 rounds for time:
10 Squat Snatch (155/105)
20 Burpees