SWOD Monday December 3rd

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

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

B. 3 rounds for time:
800m run
Rest 3 minutes

Level 2:

A. Every 2 minutes x 5 sets
TEMPO Front Squat x 1 rep @ 32X1
*Build to a Max for the Day holding true to the TEMPO

B. 1 set of:
Front Squat x MAX reps @ “A”
*No tempo required

C. Every 90 seconds x 5 sets
2 Hang Power Snatch + Power Snatch
*Sets 1-2 @ 70% of 1RM P.Snatch
*Sets 3-5 @ 75%

D. 3 sets of:
Clean Pull x 4 reps @ 85%
Rest 30 seconds
Seated Single Arm DB Press x 6-8 reps/Arm
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3:

A. EMOM x 6 minutes
Min 1: 3 Muscle Snatch + 3 Tall Snatch (Light)
Min 2: Barbell Jump Squats x 6 reps

B1. Every 90 seconds x 4 sets
TEMPO Snatch x 2 reps
*Sets 1-4 @ 50-60%
*Focus on a slow tempo bringing the up to the hips before finishing the rep.

B2. Every 2 minutes x 4 sets
Pause Snatch x 1 rep
*Sets 1-4 @ Max for the Day
*Pause below the knee for 2-3 seconds before finishing the rep.

C. Every 3 minutes x 6 sets
Back Squat Wave
*Set 1 x 5 reps @ 70%
*Set 2 x 1 rep @ 80%
*Set 3 x 5 reps @ 75%
*Set 4 x 1 rep @ 85%
*Set 5 x 5 reps @ 80%
*Set 6 x 1 rep @ 90%

D. 3 sets of:
Clean Pull Off Riser x 5 reps @ 105-110%
Rest 30 seconds
Strict Deficit HSPU x MAX reps (4-6/2-4″)
Rest 90 seconds