SWOD Tuesday March 12th

STRENGTH

A. Every 2 minutes x 4 sets
Power Clean + Front Squat + Clean
*Sets 1-2 x 2+2+2 @ 65-70% of 1RM Power Clean
*Sets 3-4 x 2+1+2 @ 75-80%

B. Every 2 minutes x 6 sets
Back Squat + Front Squat
*Sets 1-6 x 6+3 @ 70% of 1RM Squat Clean
*Perform 6 Back Squats, rack the bar then perform 3 Front Squats.

C. For time:
15.12.9.6.3
Thrusters
Pull Ups
*After each set of CTB Pull Ups perform 6 Bar Facing Burpees
* Rx – 115/85 Thrusters & CTB Pull Ups
* Scaled – 95/65 Thrusters & Pull Ups

D. EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest