SWOD Tuesday February 12th

STRENGTH

A. EMOM x 6 minutes
Min 1: Single Leg Bounding Broad Jump x 25ft/Leg
Min 2: Snatch Balance x 4 reps @ 50-60% of 1RM Snatch

B. Every 90 seconds x 6 sets
Power Clean + Push Jerk
*Sets 1-2 @ 70-75% of 1RM Snatch
*Sets 3-6 @ 80%

C. 4 x 2 minute rounds of:
20/15 Asssault Bike Cals
10 Alt Reverse Front Rack Lunges (115/85) or (95/65)
MAX Hang Squat Snatches
Rest 2 minutes
*If you cannot perform the set amount of Cals in 60-75 seconds reduce to 15/10

D. 3 sets of:
Strict BOX HSPU x MAX reps (2-8″ Deficit)
Rest 60 seconds
Standing DB Lateral Raises x 10-12 reps
Rest 60 seconds
Sandbag Carry x 100ft (150/100)
Rest 60 seconds