SWOD Tuesday November 28th

– No Midday 3.0

STREGNTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Snatch Pull + Power Snatch
*Sets 1-2 x 3+2 @ 6RPE
*Sets 3-4 x 2+2 @ 7RPE
*Sets 5-6 x 1+2 @ 8RPE

B. 3 rounds for time
50 Squats
15 DB Shoulder Press or Strict HSPU
15 Strict Pull Ups
30s L-Hang

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Clean x 3 reps
*Start around 70-75%
*Build to a Heavy 3RM for the Day

B. Every 2 minutes x 3 sets
Clean Pulls x 6 reps
*Sets 1-2 @ 70%
*Set 3 @ 80%

C. 3 sets of:
KB Front Rack Hold x 45-60 seconds (1.5/1pd)
Rest 30 seconds
Split Jerk BTN Press x 8-10 reps (Light)
Rest 30 seconds
20 Hollow Rocks + 20s Hollow Hold
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets of:
Power Clean + Clean + Jerk
*Sets 1-2 x 2+1+2 @ 70%
*Sets 3-4 x 2+1+1 @ 75%
*Sets 5-6 x 1+1+1 @ 80%

B. EMOM x 12 minutes
Min 1: GHD Sit Ups x 15-20 reps
Min 2: Sandbag Squats x 10 reps (150/100)
Min 3: Triple Unders x 5-10 reps

C. 3 sets of:
Single Arm DB Shoulder Press x 4-6 reps/Arm
Rest 30 seconds
Single Arm DB Row x 10-12 reps/Arm
Rest 30 seconds
Side Plank Reach Throughs x 10 reps/Side
Rest 90 seconds

2-A-DAY

Level 2:

For time:
50.40.30.20.10
KB Swings (1.5/1pd)
10.15.20.25.30
Box Jumps (24/20″) w/Step Down

Level 3:

3 rounds for time of:
400m run
12 Power Snatch (115/85)
6 Bar Muscle Ups