SWOD Monday October 30th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1: Class Warm-Up.

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

B. AMRAP in 7 minutes
5 SDHP (95/65)
5 HSPU

Level 2: Self led Warm-Up.

A. Every 2 minutes x 5 sets
1 1/4 Front Squats
*Sets 1-2 x 2 reps @ 75% of 1RM Clean
*Sets 3-5 x 1 rep @ 85%

B1. Every 2 minutes x 3 sets of:
High Hang Snatch x 3 reps @ 65-70%
B2. Every 2 minutes x 3 sets of:
Hang Snatch x 2 reps @ 75%
B3. Every 2 minutes x 3 sets of:
Snatch x 1 rep @ 80-85%

C. 3 sets of:
Glute Bridge DB Bench Press x 6-8 reps/Arm (Mod)
Rest 30 seconds
DB Upright Row x 10-12 reps (Light) @ 2121
Rest 30 seconds
Wtd KB Plank Hold x 45-60 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Hang Clean (ATK) + P.Jerk + Clean + Split Jerk
*Build to a Heavy Set for the Day

B. Every 2 minutes x 7 sets
Back Squat Wave
*Sets 1,3,5,7 x 5 reps @ 60%-65%-70%-70%
*Sets 2,4,6 x 1 rep @ 75%-80%-85%

C. 3 sets of:
Single Leg Barbell RDL x 8-10/Leg (Light)
Rest 30 seconds
GHD DB Rows x 10-12 reps (Light-Mod)
Rest 30 seconds
L-Sit Flutter Kicks x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

AMRAP in 7 minutes of:
5 SDHP (115/85)
5 HSPU (Strict or Kipping)

Level 3:

3 x 5 minute rounds
0:00-2:00 minutes
400m run
AMRAP¬†– BBJO (24/20″)
2:00-3:00
AMRAP – Man Makers (55/35)
3:00- 4:00
AMRAP – Muscle Ups
4:00-5:00
AMRAP – Assault Bike Cals
Rest 5 minutes b/t rounds