SWOD Thursday November 3rd

– No Midday 3.0

STRENGTH

Level 1: Class Warm-Up.

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

B. 3 rounds of:
400m run
50 Dbl-Unders
10 Push Jerks (95/65)
15 Pull Ups
10 Hang Squat Cleans
Rest 3 minutes

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Back Squat
*Set 1 x 8 reps @65%
*Sets 2-3 x 4 reps @ 75%
*Sets 4-6 x 2 reps @ 85%

B. Every 2 minutes x 5 sets of:
Hang Clean + Push Jerk + Clean + Jerk
*Build to a Heavy Set for the Day.

C. 3 sets of:
DB Single Leg Split Squat x 12-15 reps/Leg (Light-Mod)
Rest 30 seconds
GHD DB Rows x 10-12 reps (Light-Mod)
Rest 30 seconds
L-Sit Over & Backs x 20 reps
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 10 minutes
Front Squat
*Set 1 x 3 reps @ 70%
*Set 2 x 2 reps @ 75%
*Sets 3-5 x 1 @ 80-85%
*Sets 6-10 x 1 @ 90-95%

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

C. 3 sets of:
Good Mornings x 15-20 reps (Light)
Rest 30 seconds
Split Jerk BTN Press x 8-10 reps (Light)
Rest 30 seconds
Plate Plank Slide x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:

“10 rounds of “”Cindy”” for time:”
5 Pull Ups
10 Push Ups
15 Squats
*200m Med Ball run after each round. (20/14)

Level 3:

5 rounds for time:
30 Cal Row
20 GHD Sit Ups