SWOD Tuesday December 11th

– No Midday 3.0

STRENGTH

Level 1:

DO the Class.

Level 2:

A. Every 2 minutes x 5 sets
Front Squat
*Set 1 x 3 reps @ 70%
*Set 2 x 2 reps @ 75%
*Sets 3-5 x 1 rep @ 80-90%

B1. EMOM x 6 minutes
Min 1: High Hang Snatch + Snatch Balance
Min 2: Hang Snatch + OH Squat
*Using 50-60% of 1RM for both

B2. Every 2 minutes x 6 sets
Snatch + OH Squat
*Sets 1-4 @ Max for the Day
*Sets 5-6 @ 75-80% of Max

C. 4 sets of:
30 seconds x MAX Cal Row
Rest 30 seconds
30 seconds x MAX DB Clean & Jerk (45/30)
Rest 30 seconds
30 seconds x MAX Dbl-Unders
Rest 60 seconds

D. 2 sets of:
KB Front Rack Reverse Lunges x 20 Alt reps
Rest 30 seconds
Dbl-KB RDL x 20 reps
Rest 90 seconds

Level 3:

A. Every 3 minutes x 6 sets
Back Squat Wave
*Sets 1.3.5 x 3 reps @ 70% of 1RM
*Sets 2.4.6 x 1 rep @ 80%

B. Every 90 seconds x 4 sets
Push Press x 3 reps
*Sets 1-4 @ 70%
*No TnG reps

C. Every 90 seconds x 4 sets
Power Clean + Pause Split Jerk + Split Jerk
*Sets 1-4 x 2 + 2 (1+1) @ 70% of 1RM P.Clean

D. 3 rounds for time:
30 Alt DB Snatch (50/35)
30 TTB

E. 3 sets of:
Strict Deficit HSPU
Rest 60 seconds
Single Leg Barbell RDL x 8-10 reps/Leg
Rest 90 seconds
*Set 1 x 2 reps @ 8/6″
*Set 2 x 4 reps @ 6/4″
*Set 3 x 6 reps @ 4/2″