SWOD Thursday March 14th

STRENGTH

A. Every 2 minutes x 4 sets
Front Squat + Push Press
*Sets 1-2 x 5+5 reps @ 70% of 1RM Push Press
*Sets 3-4 x 3+3 reps @ 80%

B1. EMOM x 5 minutes
Power Clean x 5 TnG reps (135-165/95-115)

B2. EMOM x 5 minutes
PowerClean x 3 TnG reps (165-185/115-135)

B3. EMOM x 5 minutes
Power Clean x 1 rep (185-225/135-155)

C. 2 rounds for time:
15 (R) KB Snatch (1.5/1pd)
15 (L) KB Snatch
150ft Dbl-KB Front Rack Carry (1.5/1pd) *25ft sections*
5 Rope Climbs

D. 3 set of:
DB Floor Press x 10-12 reps
Rest 60 seconds
Strict Pull Ups x Max Reps
Rest 2 minutes