SWOD Wednesday/Thursday March 7th/8th

STRENGTH

Level 1:

A. Every 2 minutes x 6 sets
Power Clean + Hang Power Clean
*Sets 1-2 x 3+2 @ 6RPM
*Sets 3-4 x 2+2 @ 7RPM
*Sets 5-6 x 1+1 @ 8RPM

B. 7 rounds for time:
1 Power Snatch (95/65)
3 OH Squats

Level 2:

A. Every 2 minutes x 4 sets
3-Pos Clean + Split Jerk
*Sets 1-2 @ 60-65% of 1RM C&J
*Sets 3-4 @ 70-75%

B. Every 90 seconds x 8 sets
Hang Clean + 2 Front Squats + Jerk
*Sets 1-8 @ 65-75% of 1RM Split Jerk

C. 3 sets of:
Single Arm Push Press x 6-8/Arm
Rest 30 seconds
Overhead DB Walking Lunge x 50ft/Side
Rest 30 seconds
Ab Roll Outs x 10-15 reps
Rest 90 seconds

Level 3:

A. Every 2 minutes x 6 sets
Clean + Front Squat + Jerk
*Work off MAX from Feb 22nd
*Sets 1-4 @ 75%
*Sets 5-6 @ 90%

B. EMOM x 10 minutes
Front Squat x 2 reps
*Sets 1-10 @ 60% of 1RM

C. 3 sets of:
Overhead DB Walking Lunge x 50ft/Side
Rest 30 seconds
Wall Facing HS Hold x 45-60 seconds
Rest 30 seconds
Wtd Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:

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

Level 3:

Every 4 minutes x 6 sets
20/15 Cal Row
20 Wall Balls (20/14)
15/10 Cal Bike