SWOD Monday November 20th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Squat Clean + Push Jerk + Split Jerk
*Sets 1-2 x 3+2+1 6RPE
*Sets 3-4 x 2+2+2 @ 7RPE
*Sets 5-6 x 1+2+3 @ 8RPE

B. Complete a 5 minute Static Hang
Each time you come down, perform:
800m run
20 Push Ups

Level 2: Self led Warm-Up.

A1. Every 90 seconds x 2 sets
Shoulder Press in Split Stance x 5 reps (95/65)
A2. Every 90 seconds x 2 sets
Push Press in Split Stance x 5 reps (135/95)

B. Every 2 minutes x 5 minutes
Split Jerk
*Sets 1-2 x 2 @ 70-75%
*Sets 3-4 x 1 @ 80-85%
*Sets 5-6 Build to a Heavy Single

C. 3 sets of:
Chinese Rows x 6-8 reps (Moderate)
Rest 30 seconds
3D Banded Pull Aparts x 10-15 reps
Rest 30 seconds
Wtd Hollow Rocks x 15-20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 4 sets
Pause Back Squats x 2 reps
*Set 1 @ 70%
*Sets 2-4 @ 75%

B. Every 2 minutes x 6 sets of:
Hang Clean + Split Jerk
*Set 1 x 3+1 @ 70%
*Set 2 x 2+1 @ 75%
*Sets 3-6 x 1+1 @ 80%

C. 3 sets of:
Snatch Pulls x 5 reps @ 80%
Rest 30 seconds
GH Nordic Raises x 8-10 reps
Rest 30 seconds
KB Weighted Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

For time:
50 Cal Row
25 Deadlifts (185/135)
25 Wall Balls (20/14)
50 CTB Pull Ups
25 Wall Balls
25 Deadlifts
50 Cal Row

Level 3:

EMOM x 21 minutes
Min 1: 1 Legless Rope Climb + 1 Rope Climb
MIn 2: 5 Strict + 5 Kipping HSPU (Deficit)
Min 3: 15/10 Assault Bike Cals