SWOD Tuesday October 31st

– No Midday 3.0

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. EMOM x 9 minutes
Min 1: Bar Muscle Up x 2-5 (Progression)
Min 2: Wall Ball x 5-7 (30/20)
MIn 3: Wall Facing HS Hold x 30-45 seconds

B1. Every 2 minutes x 4 sets of:
Hang Clean + Clean + Jerk
*Sets 1-2 @ 65%
*Sets 3-4 @ 70%
B2. Every 2 minutes x 4 sets of:
Clean + Jerk
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%

C. 3 sets of:
Good Mornings x 15-20 reps (Light)
Rest 30 seconds
Split Jerk BTN Press x 8-10 reps (Light)
Rest 30 seconds
Hanging Hollow Hold x 30-45 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. EMOM x 6 minutes
3-Pos Snatch
*Sets 1-3 @ 50%
*Sets 4-6 @ 60

B. Every 2 minutes x 6 sets
Snatch Pull + Snatch + OH Squat
*Build to a Heavy Set for the Day

C. 3 sets of:
Glute Bridge DB Bench Press x 6-8 reps/Arm (Mod)
Rest 30 seconds
DB Upright Row x 10-12 reps (Light)
Rest 30 seconds
5s Pause Clean DL (BTK) x 3 reps @ 90-100%
Rest 90 seconds

2-A-DAY

Level 2:

3 x 5 minute rounds
0:00-2:00 minutes
400m run
AMRAP – Dbl-Unders
2:00-3:00
AMRAP – DB Push Jerks (35/25)
3:00- 4:00
AMRAP – Pull Ups
4:00-5:00
AMRAP – DB Hang Squat Cleans (35/25)
Rest 5 minutes b/t rounds

Level 3:

AMRAP in 7 minutes of:
5 SDHP (115/85)
5 Strict HSPU

— Rest 3 minutes —

AMRAP in 7 minutes of:
5 Squat Clean Thrusters (115/85)
5 TTB