SWOD Monday January 29th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. For time:
21.15.9
DB Snatch (45/30)
Burpee Over the DB

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat Wave
*Sets 1&3 x 3 reps @ 80%
*Sets 2&4 x 1 reps @ 90%
*Sets 5&6 x 10 reps @ 60%

B. Every 2 minutes x 4 sets
Hang Snatch x 3 reps
*Set 1 @ 65%
*Sets 2-4 @ 70-75%

C. Complete
10 Unbroken Power Snatch (115/85)
Rest 60 seconds
15 Unbroken Power Snatch (95/65)
Rest 60 seconds
20 Unbroken Power Snatch (65/55)

D. 4 sets of:
Wtd Plank Hold x 60 seconds
Rest 60 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 4 sets
High Snatch + Hang Snatch (1+1) x 2 (135/95)
Wall Ball x 5 reps (30lb/20lb to 11ft)

B. Every 2 mins x 5 sets; Off Blocks (Knee)
Snatch x 2 reps
*Set 1 @ 75%
*Set 2 @ 80%
*Set 3 @ 85%
*Sets 4-5 @ Heavy Set

C. Every 2 minutes x 5 sets
Back Squat x 3 reps @ 85%

D. 4 sets of:
Snatch Pulls x 3 reps
*Sets 1-2 @ 100%
*Sets 3-4 @ 105-110%
Rest 60 seconds
Banded Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

4 rounds for time:
10 Box Jumps (24/20″)
15 CTB Pull Ups
20 Wall Balls (30/20)

Level 3:

“15.5”
For time:
27.21.15.9
Cal Row
Thruster (95/65)