SWOD Monday December 10th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
Power Clean + Split Jerk
*Sets 1-4 @ Max for the Day
*Sets 5-6 @ 75-80% of Max

B. Every 3 minutes x 5 sets
Deadlift
*Set 1 x 10 reps @ 50% of 1RM
*Set 2 x 8 reps @ 60%
*Sets 3-5 x 6 reps @ 75%

C. 4 x 2 minute rounds
12 KB Front Squats (1.5/1pd)
CTB Pull Ups
MAX BBJO (24/20″)
Rest 3 minutes
*Sets 1-2 x 12 CTB Pull Ups
*Sets 3-4 x 8 CTB Pull Ups

D. EMOM x 6 minutes
Min 1: Plank Plate Slides
Min 2: Rest

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Muscle Snatch (Light)
Min 2: 3 Drop Snatch (Light)

B. Every 2 minutes x 6 sets
Snatch + Hang Snatch
*Sets 1-6 @ 70% of 1RM Snatch

C. Every 90 seconds x 4 sets
Clean Pulls x 3 reps @ 100% of 1RM
Into..
Alt DB Jumping Lunges x 12 reps

D. E4MOM x 5 sets
21/15 Cal Row
15/12 Cal Bike
9 BBJO (24/20″)

E. 3 sets of:
Sandbag Hold x 60 seconds (150/120)
Rest 60 seconds
Seated Filly Press x 8-10 reps/Arm
Rest 90 seconds