SWOD Tuesday March 6th

– Midday 3.0 from 10:30am-12:30pm

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 4 sets
Hang Snatch + Snatch
*Sets 1-2 @ 60-65%
*Sets 3-4 @ 70-75%

B. EMOM x 8 minutes
Power Snatch x 3 reps
*Sets 1-8 @ 65-75% of 1RM P.Snatch

C. 3 sets of:
L-Sit DB Press x 10-12 reps
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 30 seconds
Wtd Hollow Rocks x 15-20 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 4 sets
Push Press x 5 reps
*Work of MAX from Feb 20th
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. EMOM x 10 minutes
Push Jerk x 2 reps
*65% of 1RM Split Jerk

D. 3 sets of:
KB Windmills + Press x 5 rep/Side
Rest 30 seconds
Ring Support Hold x 15-30 seconds
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

2-A-DAY

Level 2:

10 rounds for time:
1 Squat Clean Thruster (135/95)
3 Push Jerks

Level 3:

Every 4 minutes x 5 sets
50 Dbl-Unders
6 Bar Muscle Ups
12 DB Power Cleans (50/35)