SWOD Monday March 12th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets of:
Power Clean + Hang Squat Clean + Push Jerk
*Sets 1-2 x 3+2+1 @ 6RPM
*Sets 3-4 x 2+2+1 @ 7RPM
*Sets 5-6 x 1+1+1 @ 8RPM

B. AMRAP in 7 minutes
7 SDHP (115/85)
7 Push Press

Level 2:

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

B. EMOM x 15 minutes
Min 1: 5 Power Cleans (185/135)
MIn 2: 10 Deadlifts
MIn 3: 15 CTB Pull Ups

C. 3 sets of:
Kneeling Filly Press x 6-8/Arm
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 60 seconds

Level 3:

A. Every 2 minutes x 6 sets
Pause Snatch (ATK) + Snatch
*Work of MAX from Feb 26th
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. Every 3 minutes x 4 sets
Pause Back Squat x 3 reps
*Sets 1-2 x Build to a 3RM for the Day
*Sets 3-4 @ 90% of todays 3RM

C. 3 sets of:
Snatch Pulls x 3 reps @ 95-105%
Rest 30 seconds
DB Front + Lateral Raises x 10 reps
Rest 30 seconds
Single Arm Side Ring Plank Hold x 30-45s/Side
Rest 90 seconds

2-A-DAY

Level 2:

2 rounds of:
200m run
400m run
800m run
400m run
200m run
*Rest 1 minute b/t runs
*Rest 3 minutes b/t sets

Level 3:

5 rounds for time
400m row
15 DB Thrusters (50/35)