SWOD Thursday November 23rd

– No Midday 3.0

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Power Snatch + OH Squat
*Sets 1-2 x 3+2 @ 6RPE
*Sets 3-4 x 2+2 @ 7RPE
*Sets 5-6 x 1+2 @ 8RPE

B. AMRAP in 10 minutes
200m run
10 Push Press (115/85)
20 Sit Ups
20 Squats

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 6 sets
Pause Front Squat x 1 rep
*Build to a Heavy Set for the Day.
A2. Every 2 minutes x 2 sets
Front Squat x 3 reps
*Use load lifted in “A1”

B. Every 2 minutes x 6 sets
Clean + Hang Clean
*Sets 1-3 x @ 65-70%
*Sets 5-6 x @ 75-80%

C. 3 sets of:
Ab Roll Outs x 10-12 reps
Rest 30 seconds
L-Sit Flutter Kicks x 20-30 seconds
Rest 30 seconds
Banded Hollow Pull Aparts x 25 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

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

B. Every 2 minutes x 6 sets; Off Blocks (ATK)
Snatch Pull+ Power Snatch
*Sets 1-2 x 2+2 @ 60-65%
*Sets 3-4 x 1+2 @ 70-75%
*Sets 5-6 x 1+2 @ Heavy Set for the Day

C. 3 sets of:
Chinese Rows x 6-8 reps (Moderate)
Rest 30 seconds
Banded Paloff Press x 10-15 reps/Side
Rest 30 seconds
Wtd Hollow Rocks x 15-20 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
400m run
6 Dbl KB Snatch (1.5/1pd)
6 BBJO (24/20″)
600m run
9 Dbl KB Snatch
9 BBJO
800m run
12 Dbl KB Snatch
12 BBJO

Level 3:

“Gwen Biathalon”
15 Clean and Jerks (185/135)
400 Meter Run
12 Clean and Jerks (185/135)
400 Meter Run
9 Clean and Jerks (185/135)
400 Meter Run
*Every break, 200m Run
*TnG only, you may rest in the Front Rack or Hang position