SWOD Tuesday December 4th

– No Midday 3.0

STRENGTH

Level 1:

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

B. 7 rounds for time:
8 Burpees
15 Sit Ups

Level 2:

A. Every 2 minutes x 6 sets
Split Jerk
*Set 1 x 3 reps @ 50%
*Set 2 x 2 reps @ 65%
*Set 3 x 1 rep @ 75%
*Sets 4-5 x 1 rep @ 80-85%
*Set 6 x 1 rep @ 90%

B. Every 3 minutes x 6 sets
Deadlift
*Sets 1-2 x 10 reps @ 50-60% of 1RM
*Set 3 x 6 reps @ 75%
*Set 4 x 6 reps @ 85%
*Sets 5-6 x 2 reps @ 90%

C. For time:
800m run
Into..
10 rounds of
5 Pull Ups
10 Push Ups
15 Squats
Into..
800m run

D. Complete
100 Banded Pull Aparts

Level 3:

A. EMOM x 6 minutes
Min 1: 5 Jerk Balance (Light)
Min 2: 5 Tall Jerks

B. Every 2 minutes x 6 sets
Pause Split Jerk
*Sets 1-4 x 3 reps @ 70-75%
*Sets 5-6 x 1 rep @ 90-95%
*Based off Max from Nov 20th

C. EMOM x 5 minutes
Power Clean x 3 TnG @ 65-75%

– Rest 1 minute –

EMOM x 5 minutes
Power Clean x 3 TnG @ Max for the Day

D. AMRAP in 15 minutes
20 HSPU
50 Wall Balls (20/14)