SWOD Thursday December 6th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class

Level 2:

A. EMOM x 6 minutes
Min 1: False Grip Static Hang x 10-15 seconds (Rings)
Min 2: Muscle Up Beat Swing x 8-10 reps

B. EMOM x 6 minutes
Min 1: Piked Shoulder Taps x 12-14 Alt reps (High Box)
Min 2: Box HS Walk O/B + HSPU x (1+1) x 3-5 reps

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

D. AMRAP in 15 minutes
7 Squat Snatch (135/95)
14 Strict Ring Dips

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Tall Clean (Light)
Min 2: 5 DB Box Jumps (Light) 20/16″

B1. Every 90 seconds x 4 sets
TEMPO Clean 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 Clean 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
Front Squat Wave
*Sets 1.3.5 x 6 reps @ 70%
*Sets 2.4.6 x 2 reps @ 80%

D. For time:
800m run
Into..
5 rounds of
5 Strict CTB Pull Ups
10 Strict Ring Dips
15 DB Front Squat (50/35)
Into..
800m run