SWOD Thursday January 31st

STRENGTH

Level 2:

A. Every 3 minutes x 6 sets
Back Squat
*Set 1 x 6 reps @ 60%
*Set 2 x 4 reps @ 70%
*Sets 3-4-x 2 rep @ 80%
*Sets 5-6 x 1 rep @ 85%

B. EMOM x 6 minutes
Min 1: Snatch Balance x 3 reps
Min 2: 3-Pos Snatch (HH+H+FL)
*Using 50% of 1RM P.Snatch

C. For time:
15.12.9
DB Thrusters (50/35
CTB Pull Ups

– Rest 3 minutes –

9.6.3
KB Front Squats (32/24kg)
Burpee Pull Ups

Level 3:

A. Every 2 minutes x 6 sets
Hang Snatch x 2 reps
*Sets 1-2 @ 70-75% of 1RM Snatch
*Sets 3-5 @ 80-85%
*Set 6 @ 75%

B. EMOM x 8 minutes
Clean + Front Squat
*Sets 1-8 x 1+2 @ 60% of 1RM Clean

C. For time:
30 TTB
Into..
15/12 Bike Cals
10 Thrusters (135/95)
15/12 Bike Cals
8 Thrusters (165/115)
15/12 Bike Cals
6 Thrusters (185/135)

D. Complete
400m Sandbag Carry (150/100)
*Break as needed*